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