Sunday

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Moose Antlers :15 Dead Bar Hang + :15 Active Bar Hang 5/5 Single Arm Ring Rows :30 High Knees + :30 Butt Kickers Immediately into … 2 ROUNDS 100m Run 5 Empty Barbell Cuban Presses (high pull + strict press) 5 Kip Swings…

Sunday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Controlled Sit-ups MIN 2 – :50 Diamond Push-Ups (No Measure) Sunday Sweat Metcon (No Measure) 2 SETS ON…

Sunday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 10 Hollow Rocks 10 Supermans 10 Scap Pull-Ups 10 Scap Push-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 8 Pull-Ups 100m Run 8 Burpee to Plate 100m Run 8 DB Push Press (50/35)|(35/20) 100m Run (Score is Rounds…

Saturday

CrossFit Heath – Performance Competitor A. CONDITIONING Metcon (Time) FOR TIME Bike 12k (Nasal Breathing Only) (Score is Time)GOAL: Perform after Metcon portion. Recover, breath, keep your heart rate low and steady. Flush the legs and get ready for another great week of training to come. B. 60:00 GPP Warm-up Warm-up (No Measure) 4:00 Bike…

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…

Saturday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 4:00 Bike or Row (EZ Pace) Immediately Into… AMRAP x 6 MINUTES 10 Alt. Groiners 5 Bootstrappers 10 Alt. Reverse Lunges (Barbell Optional) 5 Good Mornings 10 Alt. Elbow Punches 5 Shoulder Press w/ :01 Pause at the Top Workout Metcon (Time) FOR TIME* 20 Back…

Saturday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats + Max Plank Hold (No Measure) Saturday Squats Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 20 DB Suitcase Walking Lunges 10 Slow Goblet Squats 6 Squat Rotations -Rest 1:00- AMRAP x…

Friday

CrossFit Heath – Performance Competitor A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES* 1 Deadlift (155/105)** 2 Hang Power Clean 1 Power Clean *Starting at 0:00 and every 3:00 after, run 400m… 0:00 – Run 3:00 – Run 6:00 – Run 9:00 – Run **Option to adjust up to (185/135) (Score…

Friday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 1-2 ROUNDS 8/8 SA KB DL (Light) 8/8 SA KB Russian Swing 10 PVC Pass Throughs 250/200m Row Into… 2 ROUNDS 10 PVC Scarecrow Snatches* 8 Scap Pull-Ups 8 Kip Swings (Rings or Rig) 8 Ring Rows *Start with a Snatch Grip w/ PVC at hips….