1.83 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)

10 Kipping pull ups

Max Push ups

Weightlifting

Clean + FS Complex (4×1 Clean + 2 [email protected] 70% + 5lbs of 1RM Clean)

4×1 Clean + 2 [email protected] 70% of 1RM CnJ

Snatch Grip Deadlift (4×3 Snatch grip deadlift @ 100% + 5lbs of 1RM Snat)

Metcon

Metcon (Time)

Partner WOD

100 Wallballs 20/14lbs, 10/9′

80 Double unders

60 HSPU

40 Box jumps, 24/20

20 CnJ, 95/65

Flexibility Training

Extended arm lizard

Lizard

Extended arm lizard

Lizard

Sumo squat