Wednesday

CrossFit Heath – Performance 60

Warm-up

Warm-up (No Measure)

ALT TABATA (:20 work, :10 rest)

MOVT 1- Jumping Jacks → Mountain Climbers

MOVT 2- Alt Groiners → Alt Lunges

Then…

2 ROUNDS:

:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)

10 Scap Push-Ups

5 Slow Push-Ups

Strength

Metcon (5 Rounds for weight)

5 SETS

7 Bench Press (Athlete Choice)

14 Tempo DB Bent Over Row (1111) (Athlete Choice)

-Rest as Needed b/t Sets-

(Score is Load for Bench)

Workout

Metcon (No Measure)

With Equipment

“Three-Peat”

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.

Without Equipment

“Three-Peat”

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters