27
Jul
1.97 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
Speed & Plyo
Metcon (No Measure)
For 10 minutes
Even Minute
15 1/4 Squat Jumps
Odd Minute
10 Side to side hops over hurdle
Weightlifting
Clean + Hang Clean + Jerk (E2M for 10min)
4×1 Clean + Hang Clean + Jerk @ 70%
Front Squat (3×5+ Front Squats @ 65%, 70%, 75%+ (+ is for max))
Metcon
Metcon (Time)
5 Rounds
3 Pull ups
4 Deadlifts, 135/95lbs
5 Dips
6 Box jumps 24/20″
Flexibility Training
Half Front split
Dragon
Fragon
Half Front split
Dragon
Fragon
Seated Straddle