6
Jun
1.78 Top Speed Athletics
CrossFit Reality – CrossFit Teens
Warm-up
TOP Speed Dynamic Warm up (No Measure)
10yd Knee hugs
10yd Quad walks
10yd Side to side lunge
10yd Spider lunge
10yd Russian Walks
10yd Standing splits
10yd High knees
10yd Butt kickers
10yd Hollow hops
10yd Broad jumps
3x 10yd sprint
Gymnastics
Metcon (AMRAP – Reps)
3 Rounds
15 Kipping Dips
Max pull ups
Weightlifting
Clean + FS Complex (4×1 Clean + 2 [email protected] 70% of 1RM CnJ)
4×1 Clean + 2 [email protected] 70% of 1RM CnJ
Snatch Grip Deadlift (4×3 @ 100% of Snatch)
Metcon
Metcon (Time)
400m Run
30 WB
20 Pull ups
Flexibility Training
Archer in Saddle
Extended arm lizard
Lizard
Extended arm lizard
Lizard
Sumo squat