Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) Coach Lead Skill Work Metcon (No Measure) Power Cleans Front Squats Push Jerks Metcon Metcon (Time) Teams of 2 : 8 rounds * 4rds Each 8 Calorie Bike/Row 8 Hang Power Cleans 8 Front Squats 8 Push Jerks 8 Bar Facing Burpees

Saturday

CrossFit Heath – Performance Metcon Metcon (Time) Teams of 2 For Time: 1 Mile Run *Together 10 Rounds total *YOU GO, I GO “Bergeron Beep Test” 7 Thrusters (75/55) 7 Pull Ups 7 Burpees

FIT Friday

CrossFit Heath – Performance Metcon Metcon (Time) 5 Rounds: Every 3min complete 12/10 Calorie Bike Or Row 30 Double Unders (Or Double Taps) 5 Squat Cleans at 40% *score is based on your slowest time. Accessory: OPTIONAL Metcon (Weight) 10min to build up to a heavy single squat Snatch Metcon (AMRAP – Reps) MAX Unbroken…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) Sprints mountain climbers samson stretch 3 air squats to broadjump high knees butt kicker quad stretch hollow rocks superman ring rows Skill Work Metcon (No Measure) Jump ropes Snatches Push press Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 8min AMRAP: 50 Singles 12…

Bring a Friend Day Thursday

CrossFit Heath – Performance Metcon Metcon (AMRAP – Reps) Teams of 2: AMRAP X 20 50/35 Calorie Row 50 Dumbbell Snatches (50/35) 50/35 Calorie Row 50 Single Arm Dumbbell Hang Clean and Jerks (50/35) Accessory: OPTIONAL Metcon (No Measure) 4 Sets 10 Bench Press 7 Strict Pull Ups Rest 90sec 2 Sets of 25 Banded…

Wednesday

CrossFit Heath – Performance Skill Work Metcon (No Measure) EMOM X 10 1 Legless Rope Climb (or 1 Rope Climb) or Rope Climb Practice for 10min. Metcon Metcon (Time) 10 -8 -6 – 4 – 2 KBS 70/53 Burpee Box Jumps 24/20 *20 Ab Mat Sit Ups after each set Accessory: OPTIONAL Metcon (No Measure)…

Leg Trashin’ Tuesday

CrossFit Heath – Performance Strength Front Squat E3MOM 4 X 6 Front Squats @ 70-75% of Max Front Squat Metcon Metcon (Time) For Time: 20 Minute Cap 400m Run (Or 30/25 Calorie Row/Bike) 3 Rounds of “DT”* 800m Run (Or 60/50 Calorie Row/Bike) 3 Rounds of “DT” 400m Run (Or 30/25 Calorie Row/Bike) *One round…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 2 x20 mountain climbers air squats jumping jacks quad stretch high knees Butt kickers burpees Skill Work Metcon (No Measure) KBS Metcon Metcon (No Measure) EMOM X 10 15 KBS 10 Burpees

Monday Madness

CrossFit Heath – Performance Metcon Metcon (AMRAP – Reps) Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 20/14 30 cleans, 135/ 95 lb. 20 muscle-ups *Burpee pull ups At the 14min marker, 10min to complete… MAX complex 1 Hang Clean + 1 Push Jerk…

Crossfit Kids | Teens

CrossFit Heath – CrossFit Kids/Teens Warm-up Warm-up (No Measure) 200m row roman soliders knee hugs quad stretch samson stretch push up to down dog 3 air squats to broadjump 200m row Skill Work Metcon (No Measure) KBS goblet squats Metcon Metcon (AMRAP – Reps) Teams of 2: AMRAP X 20 40 Cal row 50 KBS…