Saturday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Air Squats MOVT 2 – Alt. Groiners *Both movements = 1 Set (No Measure) Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 –…

Friday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Full-Body Strength Metcon (7…

Thursday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) Warm-up (No Measure) 1:00 Cardio Choice into… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max…

CrossFit Kids/Teens

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: 2 Rds: 5 RDLs 5 Tall Shrugs + 5 High Pull 5 Hang Cleans 5 Power Cleans Metcon (Time) For Time: 21-15-9 Power Cleans(Hang Cleans…

Cross Country

CrossFit Heath – Cross Country 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: 2 Rds: 5 RDLs 5 Tall Shrugs + 5 High Pull 5 Hang Cleans 5 Power Cleans Metcon (Time) For Time: 21-15-9 Power Cleans(Hang Cleans…

Wednesday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) Bodyweight Pump Metcon (AMRAP – Reps)…

Cross Country

CrossFit Heath – Cross Country 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: 2 Rds. 5 Med Ball Squats 5 Med Ball Push Press 5 Wall…

CrossFit Kids/Teens

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: 2 Rds. 5 Med Ball Squats 5 Med Ball Push Press 5 Wall…

Tuesday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 High Knees 10 DB Deadlift 10 Bent Over Rows (No Measure) Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 High Knees 10 DB Deadlift 10 Bent Over Rows (No Measure) Push x…

Monday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure)…