1.85 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)

5×8 rhythmic lunge jumps to 10yd sprint

4×5 per leg alternating 1,2,3 jump

4x20yd sprints

3×10 jump squats @ 30% to 20yd broard jump

4×8 GHR

Metcon

Metcon (Time)

10 Rounds

50yd Sled push

15 KBS, 1Pood