11
Jul
1.92 Top Speed Athletics
Announcements
Outside WOD’s This Weekend:
Saturday Meet at the gym @ 7AM bring cash for parking as we head south for a hike/WOD in the hills. We will be back at approximately 11am or noon.
Sunday Beach WOD, meet at the gym at 10AM.
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 (Time)
200yd Partner Whellbarrow carry
Weightlifting
Power Pos Snatch + 2 OHS (EMOT2M)
5×1 Power Pos Snatch + 2 OHS @ 60% of Snatch
Back Squat (1×4 Squats @ 65%, 1×4 [email protected]%, 5×4 [email protected]%)
Metcon
Metcon (Time)
200m run
Then:
3 Rounds
10 Box jumps, 24/20
10 Wall balls 2fers, 20/14