Saturday

CrossFit Heath – Performance 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

(No Measure)

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

(No Measure)

Saturday Squats

Metcon (Weight)

E2MOM x 10 MINUTES

8 Super Slow DB Front Squats

6 DB Thrusters

(Score is Load)

Metcon (Weight)

E2MOM x 10 MINUTES

8 Super Slow DB Front Squats

6 DB Thrusters

(Score is Load)

Saturday Squats

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 MAX Burpee Squat Jumps*

MIN 2 – :45 Lunge (R) + Lunge (L) + Squat

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 MAX Jumping Lunges

MIN 2 – 12-15 Single DB Thruster

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 MAX Burpee Squat Jumps

MIN 2 – :45 Lunge (R) + Lunge (L) + Squat

*Burpee Squat Jump = Jump out to a Burpee + Jump feet into bottom of a squat + explode out

(No Measure)

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 MAX Burpee Squat Jumps*

MIN 2 – :45 Lunge (R) + Lunge (L) + Squat

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 MAX Jumping Lunges

MIN 2 – 12-15 Single DB Thruster

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 MAX Burpee Squat Jumps

MIN 2 – :45 Lunge (R) + Lunge (L) + Squat

*Burpee Squat Jump = Jump out to a Burpee + Jump feet into bottom of a squat + explode out

(No Measure)