CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) Wall Balls Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 Cal Row or Bike 15 Wall Balls 20 Sit Ups

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row, Bike or Run 8/8 Single DB Crossbody DL** 8/8 Single DB Alt. Hang Snatch 8/8 Single DB Strict Press 16 DB Slides (in plank position) Then review each movement in the Workout… 2 ROUNDS :30 Jump Rope (Single Unders, High Single Unders,…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) ALT TABATA (:20 work, :10 rest) MOVT 1- Jumping Jacks → Mountain Climbers MOVT 2- Alt Groiners → Alt Lunges Then… 2 ROUNDS: :30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility) 10 Scap Push-Ups 5 Slow Push-Ups Strength Metcon (5 Rounds for weight) 5…

CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) DB Row DB Push Jerk Metcon Metcon (No Measure) EMOM x 5: 15-DB Rows 15-Push Jerks 15-Burpees Rest

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) QUICK BODYWEIGHT WARM-UP AMRAP x 4 MINUTES 4 Alternating Lunges w/ PVC Pass-Thru 4 Burpees 4 Hollow Rocks 4 Broad Jumps (or Tuck Jumps) -Then into a barbell specific warm-up- Metcon (Time) With Equipment “Gravity” 5 Rounds For Time: 80 Double Unders / 120 Single Unders…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 SETS 1:00 Run, Bike, Row, or Ski (increase pace each round) 10 PVC Pass-Thru (or Arm Circles) 10 PVC Presses (or Pike Push-Ups) 10 PVC Good Mornings (or Body Weight Good Mornings) 10 Alternating Groiners 10 Perfect Air Squats 10 Perfect Push-Ups* 10…

CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) Sumo DLHPs KB DLs Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP – 20 Sumo Deadlift Highpulls 20 Deadlifts

CrossFit Heath – Performance 60 Metcon (No Measure) Without Equipment “32-Pack” Tabata: Pack Ground-to-Overhead Pack Turkish Sit-Ups Glute Bridges Flutter Kicks *Full 8-round tabata at each *16:00 workout

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) QUICK MONO WARM-UP 3:00 Row or Bike or Jog (Increasing effort each minute, EZ→Mod→Hard) Then… 2 ROUNDS* 5 Inch worms 5 Samson Stretch 5 Spider Stretch 5 Continuous jumping squats 10 Alt. Cossack squats Tic Tac Toe (Time) With Running “Tic Tac Toe” AMRAP 25: 10…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bootstrappers 10 Alt Groiners 10 Cossack Squats 10 Scap Pull-Ups 2 ROUNDS 5 Kip Swings 5 MedBall Front Squats 5 MedBall Strict Press 5 MedBall Push Press to Target (WB Target) 5 Wall Balls Strength Back Squat (20RM) FOR LOAD 20RM Back Squat…