1.93 Top Speed Athletics

13
Jul

1.93 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

Speed & Plyo

Metcon (No Measure)

Even

10min EMOM – alt movements

15 Rebounding Box Jumps, 10″, 20″

Odd

25s low squat sprints

Weightlifting

Squat Clean + Hang Squat clean

4×1 Squat Clean + Hang Squat clean (below the knee) @ 65% of Clean

Metcon (Time)

5 Rounds

15 Push Press

30s rest

Metcon

Bring Sally Up Back Squats (45/35)

30 Total reps