Top Speed Athletics 1.135

CrossFit Reality – CrossFit Teens

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
10min Warm up: Do the warm up above or Athlete’s choice

Metcon

A: Metcon (Time)

10min Time cap

4 Burpees on the minute every minute, 55/35lbs on the bar.

20 Thrusters,

20 Sumo Deadlift High Pulls,

20 Push Press,

20 Overhead Squats

20 Front Squats
5min Rest in between A and B

B: Metcon (Time)

15min Time cap

60 KB Swings, 25/20

50 Box Jumps 20

40 Wall Balls, 12/10

30 Pull-ups

20 Abmat Sit-ups

10 Snatches, 55/35

16 Overhead lunge, 55/35lb

Accessory Work

Acc: Metcon (No Measure)

Superset movement

3×6 strict press, 80-85%

3×10 Strict Pull ups