20
Jun
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