20 MINUTE EMOM

CrossFit Heath – CrossFit Kids/Teens Warm-up (No Measure) 15 Cals on Bike THEN 2 Rounds 10 Spiderman 10 Glute Bridges 10 HRPUs 10 Shoulder Taps THEN 10 Cals on Bike Metcon (No Measure) 20 x EMOM MIN 1 – 15 HRPUs MIN 2 – 15 Sit Ups MIN 3 – 15 Step Ups MIN 4…

Thursday

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 1:00 Single Unders Into… EMOM x 6 MINUTES MIN 1 – 20 Shoulder Taps + Plank Hold MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold Into… 1:00 Singles Strength Power Snatch BREAKDOWN DB POWER SNATCH 5 Shoulder Shrug 5 Hang Clean 5 Jerk…

Wednesday

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 2 ROUNDS 12 Plank KB Taps 6 Groiners 6 KB Deadlift 6 Goblet Squats Into… 2 ROUNDS 12 Alternating Superman 6 BB Kang Squats 6 KB Swings 4/4 KB Suitcase Lunge* *Perform 4 lunges with the KB in one hand, and 4 Lunges with the KB…

Monday

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 1:00 Bike 1:00 Alt Groiners 1:00 Bike 1:00 Bootstrappers 1:00 Bike Into… 3 SETS 8 Up-Downs 10 Alt. Cossack Squats 12 Air Squats Workout Warm-up (No Measure) 10 Air Squats 10 DB Front Squats 10 DB Hang Cleans 10 DB Squat Cleans Metcon (Time) EMOM x…

Saturday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) ON A 10 Minute RUNNING CLOCK… 100m Jog 30 Jumping Jacks 30 Mountain Climbers 30 Butt Kickers 30 High Knees 30 Shoulder Taps Skill Workout Metcon (Time) Team of 2 50 Cal Bike 50 Wall Balls 20/14 10 TTB 40 Cal Bike 40 WB 20TTB 30…

Tuesday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES* MIN 1 – :45 Single DB Press 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 – :45 Single…

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)…

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…

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…

Thursday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees (No Measure) Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs…