CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Up-Downs + Max Sit-Ups (No Measure) Push x Pull Strength Metcon (Weight) E2MOM x 12 MINUTES 10/10 Single DB Suitcase Deadlift 15 Single DB Floor Press (Score is Weight) Push x Pull Workout Metcon (Weight) EVERY…

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1- :15 Bike + Max Slow Tuck-Ups MIN 2- :15 Bike + Max Scap Push-Ups Min 3- Quad Crawl * *DB Quad Crawl for second set. Strength Metcon (No Measure) 4 SETS FOR QUALITY :30 Lying Leg to Pole -Rest :30-…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 4 Push-Up to Pike 8 Groiners 5 Hang Muscle Clean + 10 Elbow Punches 8 Air Squats Strength Shoulder Press (7-5-5-3-3) 7-5-5-3-3 Strict Press* *10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy) (Score is Weight) Workout…

CrossFit Heath – Performance Competitor A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 25 MINUTES MIN 1 – :50 Walking Lunges MIN 2 – :50 Slam Balls (30/20) MIN 3 – :50 Burpee Over Ball MIN 4 – :50 Cal Row MIN 5 – Walking Rest (Score is Lowest Reps)GOAL: Razor sharp pacing in a…

CrossFit Heath – CrossFit Kids/Teens Warm-up (No Measure) 1 min on the bike -then- 3rds 1 min of each movement – Banded Push Press Banded Air Squats Banded Pull aparts Walking Samson Stretches Walking Spiderman Walking Inchworm 1 min on the bike Warm-up (No Measure) Medicine Ball Clean Practice The Set up The Pull The…

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Bodyweight Goodmornings MOVT 2 – Mountain Climbers *Both movements = 1 Set (No Measure) Full-Body Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 10/10 Single Arm DB Swings 20 Single…

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 30 Crossbody Mountain Climbers 8 Lunges (DB Goblet Pos. Optional) 10 DB Bent Over Rows -Rest 1:00- AMRAP x 3 MINUTES 5 Up-Downs 6 Air Squats 5 Ring Rows Strength Back Squat (2×5) Back Squat* 3×5 @ 50% (3111) 2×5 @ 60%…

CrossFit Heath – Performance Competitor A. CONDITIONING Metcon (1 Rounds for time) 10 SETS 200m Run -Rest Exactly 1:1 to Work- (Score is Slowest Time)GOAL: 1:1 Rest to Work ratio. If it takes you :45 to complete the run, you rest exactly :45 before starting your next run. All 10 sets should be very tough…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) EMOM x 12 MINUTES MIN 1 – :40 Alt. Single Leg RDL* MIN 2 – :40 Marching Plank MIN 3 – :40 Glute Bridge-Ups MIN 4 – :20/:20 Single Arm KB Bent Over Row *KB optional, move with control. **Keep KB light for all movements in…

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 10 Alt DB Snatches (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 4 Strict Burpees* 8 Squat Rotations *1 Rep = Step Back to Plank +…