8
Jun
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