Move. It. Monday.

CrossFit Heath – Performance


5:30am Crew. THIS SUNDAY – Gym Closed, Father’s Day!,5:30am Crew. THIS SUNDAY – Gym Closed, Father’s Day!

Strength

Push/Pull Emom

Alternating OTM X 12 (4 Rounds)

Min 1: 6 Strict Press (dumbbell or barbell)*

Min 2: 6 Strict Pullups (Or ring-rows)**

Min 3: Rest

*Increase weight each round

**add weight (or reps) each round

Metcon

Metcon (AMRAP – Reps)

AMRAP X 16

50 Double-unders (or 100 single unders)

30 Wall-Balls (20/14)

19 Burpees

200m run (or 16/12 cal bike)

*one round is 100 reps (run/bike = 1 rep)

Accessory: OPTIONAL

Metcon (No Measure)

Bar dips: 4 sets/6reps/rest 2 min

*add weight if able, build to heavy 6

Deadlift: 5sets/5reps/rest 3 min

Kettlebell Shrugs: 3 sets/15reps/rest 1 min

Banded Facepulls: 2 sets/50 reps/rest 1 min