Monday

CrossFit Heath – Performance 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Jumping Jacks

10 Alt. Lunges

10 Air Squats

10 Sit-Ups

(No Measure)

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Jumping Jacks

10 Alt. Lunges

10 Air Squats

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Single DB Russian Swing

1:00 – Slow Deadbugs

1:00 – Up-Downs

(Score is Reps)

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Single DB Russian Swing

1:00 – Slow Deadbugs

1:00 – Up-Downs

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

30 DB Alt. Hang Power Snatch

15 Tuck-ups

15 Up-Down Devil Press*

*1 Rep = Up-Down + DBL DB G2OH

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

30 DB Alt. Hang Power Snatch

15 Tuck-ups

15 Up-Down Devil Press*

*1 Rep = Up-Down + DBL DB G2OH

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – DB Shrugs

MVMT 2 – DB Calf Raises

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – DB Shrugs

MVMT 2 – DB Calf Raises

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!