1,84 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

Gymnastics

Metcon (No Measure)

50 Straddle leg raises

2min accumulative N-sit

Speed & Plyo

Metcon (No Measure)

EMOTM for 10min

Even

15 1/4 squat jumps

Odd

25s low squat sprints

Weightlifting

Deadlift (3×5,3,1+ Deadlift, 75%, 80%, 85%)

Metcon

Metcon (Time)

3 Rounds

20 Box jumps

20 Deads, 75/55

Flexibility Training

Extended arm lizard

Lizard

Extended arm lizard

Lizard

Sumo squat