Friday

CrossFit Heath – Performance 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 High Knees

:30 Air Squats

(No Measure)

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 High Knees

:30 Air Squats

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:15 – DB Seesaw Upright Row

1:15 – DB Sumo Deadlift

1:15 – Alt. V-ups

1:15 – Glute Bridge Hold

(Score is Reps)

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:15 – DB Seesaw Upright Row

1:15 – DB Sumo Deadlift

1:15 – Alt. V-ups

1:15 – Glute Bridge Hold

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 DB Facing Up-Downs

10 Tuck Jumps

10 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 6 MINUTES

8 DB Facing Up-Downs

8 Tuck Jumps

8 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 5 MINUTES

6 DB Facing Up-Downs

6 Tuck Jumps

6 Weighted Sit-Ups

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 DB Facing Up-Downs

10 Tuck Jumps

10 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 6 MINUTES

8 DB Facing Up-Downs

8 Tuck Jumps

8 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 5 MINUTES

6 DB Facing Up-Downs

6 Tuck Jumps

6 Weighted Sit-Ups

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

:30 Hollow Hold

10 Glute Bridges

10 Tuck-ups

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Metcon (No Measure)

AMRAP x 5 MINUTES

:30 Hollow Hold

10 Glute Bridges

10 Tuck-ups

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Metcon (No Measure)

AMRAP x 5 MINUTES

:30 Hollow Hold

10 Glute Bridges

10 Tuck-ups

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Metcon (No Measure)

AMRAP x 5 MINUTES

:30 Hollow Hold

10 Glute Bridges

10 Tuck-ups

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)