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