Friday

CrossFit Heath – Performance 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (No Measure)

4 SETS ON A 12:00 CLOCK…

10 DB Manmakers

20 Tuck-Ups

-Rest as Needed b/t Sets-

(No Measure)

Metcon (No Measure)

4 SETS ON A 12:00 CLOCK…

10 DB Manmakers

20 Tuck-Ups

-Rest as Needed b/t Sets-

(No Measure)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH (:20 ON/:10 OFF)

TABATA 1 – Cardio Choice

TABATA 2 – Single Arm DB Hang Power Clean*

TABATA 3 – Single Arm DB Push Jerk*

TABATA 4 – Weighted Sit-Ups

-Rest 1:00 b/t Tabatas-

*Alternate arms each working interval

(Score is Reps)

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH (:20 ON/:10 OFF)

TABATA 1 – Cardio Choice

TABATA 2 – Single Arm DB Hang Power Clean*

TABATA 3 – Single Arm DB Push Jerk*

TABATA 4 – Weighted Sit-Ups

-Rest 1:00 b/t Tabatas-

*Alternate arms each working interval

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!