Friday

CrossFit Heath – Performance 60

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Bootstrappers

10 Alt Groiners

10 Cossack Squats

10 Scap Pull-Ups

2 ROUNDS

5 Kip Swings

5 MedBall Front Squats

5 MedBall Strict Press

5 MedBall Push Press to Target (WB Target)

5 Wall Balls

Strength

Back Squat (20RM)

FOR LOAD

20RM Back Squat

(Score is Load)

Workout

Metcon (Time)

With Equipment

“Garage Fight”

3 Rounds of 1:00 at each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest

Score is total reps

*On single arm work, alternate hands every 5 reps.

Without Equipment

“Garage Fight”

3 Rounds of 1:00 at each:

Backpack Thrusters

Backpack Cleans

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest

Score is total reps

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll (IT Band – L)

2:00 Foam Roll (IT Band – R)

2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)