Tuesday

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 20 Shoulder Taps 10 KB Deadlifts Warm-up (No Measure) 3 ROUNDS 1:00 Bike 20 Shoulder Taps 10 KB Deadlifts Strength Shoulder Press (5-5-5) 5-5-5 Tempo Strict Press (2111) (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES…

Monday

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Box Step-ups 8 Lunges 8 Sit-ups Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Box Step-ups 8 Lunges 8 Sit-ups Strength Back Squat (5-5-5) 5-5-5 Tempo Back Squat (2111) (Score is Weight) Workout Metcon (Weight) EMOM x…

Saturday

CrossFit Heath – Performance 30 Warm-up Warm-up (No Measure) PARTNER WARM-UP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark) Warm-up (No Measure) PARTNER WARM-UP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges…

Friday

CrossFit Heath – Performance 30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Bent Over Row 10 Frog Jumps 10 Alt. Cossack Squats Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Bent Over Row 10 Frog Jumps 10 Alt. Cossack Squats Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1…

Thursday

CrossFit Heath – Performance 30 Warm-up Warm-up (No Measure) 3 ROUNDS 20 Singles – 20 High Jumps – 20 Double-Unders 20 Marching Plank* 5/5 DB Upright Row Warm-up (No Measure) 3 ROUNDS 20 Singles – 20 High Jumps – 20 Double-Unders 20 Marching Plank* 5/5 DB Upright Row Workout Metcon (AMRAP – Rounds and Reps)…

Wednesday

CrossFit Heath – Performance 30 Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 10 KB Sumo Deadlifts 50m Skip 8 KB Upright Rows 100m Run 6 KB SDHP Warm-up (No Measure) 1 ROUND 100m Jog 10 KB Sumo Deadlifts 50m Skip 8 KB Upright Rows 100m Run 6 KB SDHP Workout Metcon (Time) 5 ROUNDS…

Tuesday

CrossFit Heath – Performance 30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges* Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm…

Monday

CrossFit Heath – Performance 30 Warm-up Warm-up (No Measure) 1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only bike 10 KB Sumo Deadlift :30 Bike (arms & legs) 5 Burpees + 10 RKBS Warm-up (No Measure) 1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only…

Saturday

CrossFit Heath – Performance 30 Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 200m Jog 5/5 KB (or Backpack) Hip Pops 8 KB (or Backpack) Alt. Lunges (goblet hold) 16 Mountain Climbers Warm-up (No Measure) AMRAP X 6 MINUTES 200m Jog 5/5 KB (or Backpack) Hip Pops 8 KB (or Backpack) Alt. Lunges (goblet hold)…

Friday

CrossFit Heath – Performance 30 Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike (or :30 Run/Row/Jump Rope) 10 DB (or Backpack) Deadlift 5 Plank to down dog (drive head through arms, heels to ground) 10 DB (or Backpack) Strict Press Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike (or :30 Run/Row/Jump Rope) 10 DB…