1.82 Top Speed Athletics

CrossFit Reality – CrossFit Teens

Warm-up

Top Speed Sprint Warm up (No Measure)

10yd twisting lunge

10yd knee hugs

10yd Quad walk

10yd over and under

10yd Spider lunge

10yd Russian Walks

10yd Hollow Walk

10yd Hollow Hop

10yd Broad jump

10yd Single leg hop – (15yd-L, 15yd-R)

10yd Single leg triple jump – (10yd-L, 10yd-R)

10yd quick skips

3x50yd build ups

Speed & Plyo

Metcon (No Measure)

4x20yd accel, 20yd stride in

10x 10yd falling start sprints

3×5 Single leg triple jump

3×5 Depth jumps

10x 20yd sled sprints

3×10 Jump squats @ 30%

Metcon

Metcon (AMRAP – Reps)

2 rounds

Min 1: Weighted 100m run – 40/20lbs

Min 2: Max Wall balls

Min 3: Weighted 100m run – 40/20lbs

Min 4: Max Sit ups

Min 5: Weighted 100m run – 40/20lbs

Min 6: Max Pull ups

Min 7: Weighted 100m run – 40/20lbs

Min 8: Max Push ups