Saturday

CrossFit Heath – Performance 45

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Legs Only Bike*

10 Alt. Quad Heel Taps

8/8 Lateral Box Step-Ups

25ft Side Shuffle (each direction)

5 Jumping Air Squats

*2nd Round: Arms Only

3rd Round: Arms + Legs

Strength

Metcon (Weight)

4 SETS

1:00 EZ Bike

:45/:45 DB Goblet Elevated Curtsey Squat

:45/:45 DB Filly Hold*

*Hold one DB in the Front Rack and one DB OH. At :45 switch sides.

-No Rest b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 & 2 – Cal Bike*

MIN 3 & 4 – 10 DB Goblet Step-Ups (50/35)|(35/20) + Max Box Jumps (24/20)

*R1 & R2 – 25/20 Cals

R3 & R4 – 27/22 Cals

R5 & R6 – 30/25 Cals

(Score is Reps)

KG DB: (22.5/15)|(15/9)