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