Move-it Monday

CrossFit Heath – Performance



Build to a Heavy set of 5 in 12 Minutes


Metcon (AMRAP – Reps)

Every 2 Minutes Until Failure:

On the 0:00

6 WallBalls (20/14)

6 C2B Pullups (Or Pullups, Ring Rows)

On the 2:00

8 WallBalls (20/14)

8 C2B Pullups (Or Pullups, Ring Rows)

On the 4:00

10 WB, 10 C2B

*Add 2 reps/movement Every 2 min until you cannot

Complete the Full Round

*Score is Total Reps

Accessory: OPTIONAL

Metcon (No Measure)

Ring Dips: 4 Sets/5Reps/Rest 2 Min

*Hold the Bottom of the Ring Dip for 5 Seconds/Rep

*use bands or partner for assistance if necessary

3 Rounds:

20 Calorie Ski Erg

Max UB Pushups

Rest 1 Minute

Crossover Symmetry Recovery Protocol