CrossFit Kids/Teens

CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) KBS KB Step Ups Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP: 10 KBS 10 KB Step Ups – 1 mins Rest – 5 min AMRAP: 10 KBS 10 KB Step Ups – 1 mins Rest – 5 min AMRAP: 10 KBS 10…

Thursday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 1 ROUND 25ft Toe Walks 25ft High Knees 25ft Butt Kickers 25ft Side Shuffle Right 25ft Side Shuffle Left 25ft High Skips 2 ROUNDS 10 Alt Box Step Ups 20 Shoulder Taps :20- :30 Pike Hold 2 ROUNDS 5 Box Jumps :15- :20 Handstand Hold* 5…

CrossFit Kids/Teens

CrossFit Heath – CrossFit Kids/Teens Skill Work Warm-up (No Measure) Singles Metcon Metcon (No Measure) EMOM x 5: 20-Singles 20-Mountain Climbers 20-V-Ups Rest

Wednesday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 1 ROUND (5-6 min) 1:00 Jump Rope (Start EZ, increase pace every :15) 10 Bootstraps 5/5 Single DB Sumo DL :20 Jump Rope (High Single Unders) 2 ROUNDS 1:00 Row (Start 70%, increase pace every :15) 10 Wide Stance Goodmornings 5/5 Single DB Hang Power Clean…

Tuesday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) GENERAL WARM-UP 400m Team Run! Get to know 3 people’s names and 1 fact about each person! Into… 2 ROUNDS — Quality Burpee “Cindy” (no rushing!) 5 Burpees 10 H-R Push-Ups 15 Air Squats BARBELL WARM-UP (perform with PVC or Barbell) 2 SETS (call the reps…

CrossFit Kids/Teens

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

Monday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) BODYWEIGHT FLOW… 2 SETS 10 Alt. Groiners w/ Reach to Ceiling 10 Standing Trunk Twists (each side to side = 1 rep) 10 Alt. Leg Swings 10 Wide Stance Reach-Thrus* 10 Controlled Broad Jumps (land soft) *Wide-legged stance, reach down to between the feet and then…

Sunday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS! PARTNER 1: 5 Squat Jumps 5 RDLs 5 Clean Pulls 5 High Pulls 5 Muscle Cleans PARTNER 2: Row (Increasing effort each set…EZ, Mod, Hard) Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 500m Row 60 Power…

Saturday

CrossFit Heath – Performance 60 Workout Metcon (AMRAP – Rounds and Reps) AMRAP 30, Teams of 3 60/45 Calorie Row ———— 3 Rounds of: 3 Power Cleans (135/95) 6 Burpees 9 Air Squats ———– 3 Rope Climbs ———— 60/45 Calorie Row ———— 6 Rounds of : 3 Power Cleans (135/95) 6 Burpees 9 Air Squats…

Friday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 1 ROUND :30 Shoulder Taps 5 Push-Up to Pike :20 Pike Hold 10 Alt Groiners 2 ROUND :30 Handstand Hold 10 Up-Downs 10 Box Step Ups 10 DB Deadlifts Skill Warm-up (No Measure) 3 SETS 50′ HS Walk or Quad Crawl 20 Slow Deadbugs -Rest as…