Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Skill Work Metcon (No Measure) Plank Hold Push Up Hold Metcon Metcon (No Measure) EMOMx5: Row Plank Hold Bike Push up Hold Ring Rows

Twisted Karen

CrossFit Heath – Performance Strength Metcon (Weight) 3x8Front Squats *Across 70-75% Metcon Metcon (Time) “Child’s Play 3 Rounds: 10 Thrusters (115/85) 20 Deadlifts (115/85) 50 Double Unders Accessory: OPTIONAL Metcon (No Measure) 3×12 *each Side Alternating Static Lunges Barbell in back rack Rest 2min 3×12 Barbell Hip Thrust *Pick a working weight Rest 90sec

Crossfit Kids

CrossFit Heath – CrossFit Kids/Teens Metcon (Time) For Time: 500m Row 20 Front Squats 300m Row 20 Deadlifts 150m Row 30 Back Squats

Handlebars

CrossFit Heath – Performance Metcon Metcon (Time) OPTION A: 20.5 OPTION B: Handlebars 4 Rounds: 400 m Run 15 Toes to Bar 7 Power Clean and Jerks (135/95) Accessory: OPTIONAL Metcon (No Measure) 3×12 Bent over rows Rest 90sec 3 Sets 8 Tempo Ring Dips *2 sec pause at the Bottom (MOD 3×10 Bench Dips…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Skill Work Metcon (No Measure) Pull up Metcon EMOM (AMRAP – Reps) EMOMx5 10 Cal Bike 10-Burpees 10 Pull ups 1 min Rest

Dead Man Walking

CrossFit Heath – Performance Metcon (Time) Dead Man Walking For Time: Buy-In: 1 Mile Run 21-15-9: Deadlifts (225/155) Box Jump Overs (24/20) Toes to Bar Cash-Out: 1 Mile Run

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Skill Work Metcon (No Measure) Wall balls Metcon 20min AMRAP (AMRAP – Rounds and Reps) 20 Lunges 20 HRPUs 20 Wallballs

High Altitude

CrossFit Heath – Performance High Altitude (Time) Teams of 2: For Time: 800 Meter Run together 100 Box Jumps 24/20 800 Meter Run together 100 Burpees 800 Meter Run together 100 Ab Mat Sit-ups

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Skill Work Metcon (No Measure) Box jumps Snatches Jump ropes Metcon Metcon (AMRAP – Rounds and Reps) WOD 10-15 minutes 5min AMRAP – Buy in 50 singles then 10 DB Snatches 5 weighted step ups 3 min Rest 5min AMRAP – Buy in 50 singles then 10 DB Snatches 5…