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 Single DB Strict Press 10 Single DB Bent Over Rows (No Measure) Push x Pull Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 – :45 DB Pullovers MIN 2 – :45 Close…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 100m Run Into… 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into… 100m Plate Run *Use a 15/10 LB plate **Stand on plate, front foot stays on plate and back foot steps off plate for…

CrossFit Heath – Performance Competitor A. CONDITIONING CrossFit Games Open 12.2 (AMRAP – Rounds and Reps) In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches, 135# / 75# 30 Snatches, 165# / 100# AMRAP Snatches, 210# / 120# B. 60:00 GPP Warm-up Warm-up (No Measure) 100m Run Into… 3 ROUNDS* 20 Plate Hops 10 Front…

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) 1 ROUND* :30 Single Unders :30 Alt. DB Deadlifts :30 Fast Wrist Single Unders :30 Alt. DB Hang High Pull :30 Penguin Taps :15/:15 Single DB Push Press :30 Single Single Double Under or Double Unders :30 Alt. DB Hang Snatch *No rest/ transition time between…

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) 4 ROUNDS (6:00 CAP) 10/8 Cal Row 8 Scap Push-Ups 6/6 SA DB Strict Press 4 Burpees Strength Push Press (4×5) ON A 12:00 RUNNING CLOCK… 4×5 Push Press* *Moderate-heavy for all sets. Maintain weight from last week or increase slightly. (Score is Weight) Workout Metcon…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 10 Groiners 10 BW Squats 5 Push-Ups Into… 1 ROUND 5 Good Mornings + 5 Kang Squats 10 Elbow Punches + 5 Front Squats 5 Burpees 5 Kip Swings Strength Back Squat (1×4 / 1×4 / 1×4+) BACK SQUAT 1×4 @ 70-75%…

CrossFit Heath – Performance Competitor A. CONDITIONING Warm-up Metcon (7 Rounds for time) 7 SETS 250m Row -Rest 1:00 b/t Sets- (Score is Time for Each Set) B. 60:00 GPP Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 10 Groiners 10 BW Squats 5 Push-Ups Into… 1 ROUND 5 Good Mornings + 5 Kang Squats 10…

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) Full-Body Strength Metcon (Weight) 4 SETS FOR QUALITY 12/12 Single DB Crossbody Romanian Deadlifts 20 Alt Cossack Squats -12:00 Time Cap- (Score is Weight)…

CrossFit Heath – Performance Competitor A. CONDITIONING Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :45 Unbroken Double Unders* MIN 2 – :45 Strict Pull-Ups MIN 3 – :45 Burpees to Target *Each time you miss a DU, perform (3) HR Push-Ups post-workout. For example, if you miss (3) Double Unders, you will…

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers 20 Single Unders* *Move to Double Unders for rounds 2 and 3 Workout Metcon (Time) SOF Wod 20 Rounds: 2 Strict Pull-ups 4 Commando Push-ups 20 Double Unders