Monday

CrossFit Heath – Performance 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Seesaw Bent Over Rows

1:00 – DB Suitcase Calf Raises

1:00 – Superman Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Seesaw Bent Over Rows

1:00 – DB Suitcase Calf Raises

1:00 – Superman Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Full-Body Workout

Metcon (3 Rounds for time)

3 SETS

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

15 DB Chest Flies

15 DB Sumo Deadlift High Pulls

50 Double Unders

(Score is Each Set for Time)

Metcon (3 Rounds for time)

3 SETS

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

15 DB Chest Flies

15 DB Sumo Deadlift High Pulls

50 Double Unders

(Score is Each Set for Time)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

2-4-6 and so on…

Sit-ups

DB Heel Taps

then…

NCMOBILITY

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Metcon (No Measure)

AMRAP x 5 MINUTES

2-4-6 and so on…

Sit-ups

DB Heel Taps

then…

NCMOBILITY

Check out today’s NCMOBILITY from The Ready State!

(No Measure)