25
Jul
1.96 Top Speed Athletics
Announcements
Movie Night is this Friday at 8PM!
– wear your favorite PJ pants and CFR shirt
– bring food/drink/friends
– playing “The Goonies”
Red Sox @ The Angels
– Sunday 12:30
– Sign up Sheet on the front desk
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)
5 Rounds
5 Rolling pistol to box jump – R
5 Rolling pistol to box jump – L
Weightlifting
4×1 Snatch + Hang Snatch + Snatch Balance (E2M for 8min)
4×1 Snatch + Hang Snatch + Snatch Balance
Begin with workload you ended with from last week. Add a small amount of weight each round.
Back Squat (1×4 @60%, 1×4 @70%, 1×4 @80%, 1×3 @ 90%,)
Metcon
Metcon (Time)
12,9,6,3
Dips
Hang Power Cleans, 65/45
Burpees