Thursday

CrossFit Heath – Performance 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row, Bike or Run

8/8 Single DB Crossbody DL**

8/8 Single DB Alt. Hang Snatch

8/8 Single DB Strict Press

16 DB Slides (in plank position)

Then review each movement in the Workout…

2 ROUNDS

:30 Jump Rope (Single Unders, High Single Unders, Double Unders)

:30 Slam Ball or DB DL

:30 Slam Ball or DB Thruster

Workout

Metcon (Time)

With Equipment

“Cindu”

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

30 Double Unders / 45 Single Unders

Without Equipment

“Cindu”

AMRAP 20:

15 Odd-Object Rows

15 Push-ups

15 Air Squat Hops (Over Pack)

Finisher

Metcon (No Measure)

FOR QUALITY

100 Heel Taps Over KB

100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.

**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)