20
Jul
1.95 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
Speed & Plyo
Metcon (No Measure)
2x Each
4 x 1 Foot ladder
4 x 2 foot ladder
2 x In and out
2 x Centipede
2 x Icky shuffle
Then
EMOTM for 5 min
16 Side to side hops over hurdle
Metcon (AMRAP – Reps)
3 Rounds
60s pull ups
2min Rest
Weightlifting
Clean + Hang Clean + Jerk (E2M for 10min)
4×1 Clean + Hang Clean + Jerk @ 70%
Metcon
Metcon (Time)
21,15,9
Deadlifts, 95
Synchronized Burpees
200-ft. wheelbarrow carry
Flexibility Training
Half Front split
Dragon
Fragon
Half Front split
Dragon
Fragon
Seated Straddle