1.79 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 (No Measure)

100 Handstand shoulder taps – against wall

100 Hollow rocks

Speed & Plyo

Metcon (No Measure)

EMOTM for 10min

Even

15 Rebounding Box Jumps, 10″, 20″

Odd

25s low squat sprints

Weightlifting

Deadlift (3×5+ Deadlift, 60%, 70%, 80%)

Metcon

Metcon (Time)

1.5mile relay – 200m run splits

Flexibility Training

Childs pose

Ext Arm lizard

lizard

Down dog

Ext Arm lizard

lizard

Down dog

Seated straddle