Top Speed Athletics – 02Feb2017

1
Feb

Top Speed Athletics – 02Feb2017

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)

12min EMOTM

Min 1: 15 Box jumps

Min 2: 20 Push ups

Min 3: 25 Sit ups

Weightlifting

Back Squat (E2M for 10min 5 squats AHAP)

Build to a moderate working weight in 5min. Then every 2min for 10min increase weight each round.

Metcon

Metcon (Time)

21,15,9

DB Shoulder to Overhead, 35/25/15

Ring Rows

200m Run