Friday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB 3/3 Single DB Deadlift (No Measure) Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB…

Cross Country

CrossFit Heath – Cross Country Warm-up (No Measure) 400m Run -INTO- 2 RDS 10 Spiderman 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grabs -THEN- 3 RDS 7 Strict Press 7 Good Mornings 7 Bent Over Rows Warm-up (No Measure) 5 mins to work up to Deadlift Weight Metcon (AMRAP – Rounds and Reps) 18…

Thursday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM…

CrossFit Kids/Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up (No Measure) 2 RDS 10 Spiderman 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grabs -THEN- 3 RDS 7 Strict Press 7 Good Mornings 7 Bent Over Rows (Kids PVC) Warm-up (No Measure) 5 mins to work up to Deadlift Weight Metcon (AMRAP – Rounds and Reps) 10 min…

Wednesday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds…

Cross Country

CrossFit Heath – Cross Country Warm-up (No Measure) 3 RDS- :30 Butt Kickers :30 High Knees :30 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts Warm-up (No Measure) SKILLS: DB Shoulder Press Metcon (Time) 4 RDS for Time: 20 HRPUs 10/10 Single DB Shoulder Press 20 Heel Taps…

CrossFit Kids/Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up (No Measure) 3 RDS- :30 Butt Kickers :30 High Knees :30 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts Warm-up (No Measure) SKILLS: DB Shoulder Press Metcon (Time) 4 RDS for Time: 20 HRPUs 10/10 Single DB Shoulder Press 20 Heel Taps…

Tuesday

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 Good Mornings (No Measure) Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Up-Downs + Max Good Mornings (No Measure) Push x Pull Strength Metcon (Weight) EVERY 2:30 x 6…

Monday

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 – Single DB Strict Press MOVT 2 – Mountain Climbers *Both movements = 1 Set (No Measure) Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT…

Cross Country

CrossFit Heath – Cross Country Warm-up (No Measure) 3 min AMRAP: 1 10 Spiderman Stretches 10 Bootstrappers 10 Side Lunges INTO 4 min AMRAP: 10 Elbow Punches 10 Strict Press 5 Front Squats Warm-up (No Measure) Skills: 5 min to work on Thrusters Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 200m Run 10…