Wednesday

CrossFit Heath – Performance 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

16 DB Taps + Max Mountain Climbers

(Score is Reps)

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

16 DB Taps + Max Mountain Climbers

(Score is Reps)

Full-Body Sweat Workout

Metcon (7 Rounds for time)

EVERY 3:00 x 7 SETS

1:00 Cardio Choice

15 Single DB G2OH

30 DB Toe Taps

(Score is Each Set for Time)

Metcon (7 Rounds for time)

EVERY 3:00 x 7 SETS

1:00 Cardio Choice

15 Single DB G2OH

30 DB Toe Taps

(Score is Each Set for Time)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!