CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold MIN 2 – :50 Max Air Squats…

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Bike 5 Scap Pull-Ups 10 Alt. Deadbugs 5 Empty Barbell Hang Muscle Cleans *Partner Option Warm-Up: 2 ROUNDS (EACH) P1: Moderate Pace Bike P2: 4 Scap Pull-Ups 6 Empty Barbell Hang Muscle Cleans 8 Alt. Deadbugs Strength Metcon (AMRAP – Reps) EMOM x…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Workout Metcon (Time) FOR TIME* 30 Power…

CrossFit Heath – Performance Competitor A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Wear a 20# vest and alternate between 1:00 Run / 1:00 Walking. Once the clock starts, no stopping…pick a pace you can sustain a steady jog and brisk walk. (No Measure)Goal: Just move for 20:00 with the additional weight on…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) Sign up for Friday Night Lights starting March 12th! 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%)…

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon (AMRAP – Reps) DOUBLE ALT. TABATA, :20 ON / :10 OFF* MOVT 1 – DB Push Press MOVT 2 –…

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 20 Single Unders 12 Air Squats 8/8 Lunges 6 Plate Good Mornings 20 Single Unders 12 Air Squats 8/8 Split Squats 6 Plate Good Mornings 20 Single Unders 10 Air Squats 8/8 Curtsey Squats 6 Plate Good Mornings Strength Metcon (Weight)…

CrossFit Heath – Performance Competitor A. CONDITIONING Metcon (1 Rounds for time) 7 SETS 12/10 Cal Bike -Rest 1:00 b/t Sets- (Score is Slowest Time)Goal: Dead. Sprint. This should hurt. We did a 1:2 work/rest last week in the 1:30 / 3:00 rest. This week we are in the :30 / 1:00 ratio. Make sure…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) Sign up for Friday Night Lights starting March 12th! 2 ROUNDS 10 Bootstrappers 10 Scap Pull-Ups 10 “Perfect Stretch”* Into… AMRAP x 6 MINUTES :30 Jump Rope** 12 KB Sumo Romanian Deadlifts 10 Kipping Swings 24 Alt Reverse Lunges *Perfect Stretch = Samson Lunge + Hamstring…

CrossFit Heath – Performance Competitor