4
Jul
1.89 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)
3 Rounds
7 Push ups
7 Dips
7 HSPU
Weightlifting
Squat Clean + Front Squat Complex (+10lbs)
4×1 Clean + 2 [email protected] 70% of 1RM Clean
Back Squat (Build to 90%. Then 1 drop set for max reps at -15)
Metcon
Metcon (Time)
3 Rounds
30 Double-unders
15 Power snatches (55lbs / 35lbs)
10 Pull ups