CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) KBS Box Jumps Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP: 10 KBS 10 Box Jumps – 2 mins Rest – 7 min AMRAP: 10 KBS 10 Box Jumps

CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) DB Push Press to DB Push Jerks Metcon Metcon (No Measure) EMOM x 5: 20-Push Press 20-Push Jerks 20-Sit Ups Rest

CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) Hang Cleans Romanian Dead Lifts Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 20 Hang Cleans 20 Romanian Dead Lifts

CrossFit Heath – Performance Competitor A. CONDITIONING Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 6 Ring Muscle-Ups MIN 2 – 15/12 Cal Bike -Rest 6:00- EMOM x 14 MINUTES MIN 1 — 12 HSPU* MIN 2 – 15/12 Cal Row *Kipping or Strict — choose whichever option you need to work on…

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) Partner Warm Up (person on rower rows until partner is done with reps and then switch) 10min AMRAP: 20-Air Squats 20-Push Ups 20-Lunges 20-Roman Solider 20-Mountain Climbers Skill Work Warm-up (No Measure) Spend 5 mins working through all movements without KBS then add KBs. Make sure…

CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) Jump Rope – Singles Metcon Metcon (AMRAP – Rounds) EMOM x 5: 30 sec – Singles 30 sec – Plank Hold 30 sec – V-Ups Rest *Score is total number of singles

CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) Barbell Hang Cleans and Front Squats Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 15 Front Squats 15 Burpees over the Bar

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs 5/5 DB Sumo DL 20 Shoulder Taps 5 Kip Swings 3 ROUNDS… 2 Wall Walk 5/5 DB Push Press 5/5 DB Swings 5 Kip Swings Workout Metcon (AMRAP –…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 3:00 Bike → :20 Work/:40 Recovery* *Every round of :20 Work, increase the pace! Then… 3 ROUNDS 5 Bootstrappers 10 Cossack Squats 10 Scap Pull-Ups 5 Kipping Swings Partner Workout Metcon (2 Rounds for reps) IN TEAMS OF 3… 2 SETS x 3 MINUTES @ EACH…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10/7 Cal Row 10 Alt. Samson Lunge Stretches 20 Mountain Climbers (Control…not sloppy!) 10 Up-Downs 7 Hand release Push-ups Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as…