Monday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 Clean Deadlifts 8 Hang High Pulls 6 Hang Muscle Cleans 10 Elbow Punches 4 Hang Power Cleans Warm-up (No Measure) 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 Clean Deadlifts 8 Hang…

Monday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups (No Measure) Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups (No Measure)…

Saturday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… 3 SETS :30 Lunge w/ Twist :30 Kang Squats (No Measure) Warm-up (No Measure) 2:00 Cardio Choice into… 3 SETS :30 Lunge w/ Twist :30 Kang Squats (No Measure) Saturday Squats Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 12…

Friday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups (No Measure) Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups (No Measure) Full-Body Strength Metcon (Weight) 4 SETS…

CrossFit Kids/Teens/Cross Country

CrossFit Heath – CrossFit Kids/Teens Warm-up (No Measure) Warm Up: 2:00 Bike/Row (increase pace every :30) -into- AMRAP x 3 10 Bootstrappers 10 BB Good Mornings Warm-up (No Measure) Skills: 2Rds: 10 RDL 10 Empty Bar Deadlifts 5 Deadlifts at Workout Weight Metcon (Time) For Time: 21-15-9 Deadlifts 10 Cal Bike or Row -Rest 2:00-…

Thursday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees (No Measure) Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs…

CrossFit Kids/Teens/Cross Country

CrossFit Heath – CrossFit Kids/Teens Warm-up (No Measure) Warm Up: AMRAP x 3 20 Toe Taps 10 Push Ups 10 Med Ball Air Squats -into- AMRAP x 3 20 Single Unders 10 Banded Air Squats 10 Up Downs Warm-up (No Measure) Skills: EMOM x 6 Min 1 – Single Unders Min 2 – Goblet Squats…

Wednesday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Front Squats* *Hold DB Across Chest (No Measure) Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x…

Tuesday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into… EMOM x 2 MINUTES :30 Single Unders :30 Burpees (No Measure) Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into… EMOM x 2…

CrossFit Kids/Teens/Cross Country

CrossFit Heath – CrossFit Kids/Teens Warm-up (No Measure) Warm Up: EMOM x 6 Min 1 – 5 Burpees + 5 Tuck Jumps Min 2 – 5 Slam Ball Deadlifts + 5 Slam Ball Push Press + 5 Slam Balls Warm-up (No Measure) Skills: 6 Step Ups 6 Box Jumps Metcon (AMRAP – Reps) 4 Sets…