Heritage CrossFit – CrossFit

Tabata (No Measure)

8 rounds of 20 sec work/10 sec rest
Double Unders

Slam Ball

Hollow Rocks

Push Ups


Take 10 min to practice

Team Deadlift

Team Wall Ball

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 team deadlifts M335/F295 Mixed-315

15 team wall balls M20/F14 Mixed-16

20 alternating HSPU (scale pike push up or hand-release push ups)

*While 1 partner does push ups, the other partner does a handstand hold (Rx Plus) or plank(Rx)


The song ‘Roxanne” by The Police plays.

Every time the word “Roxanne” is said, you perform 1 pushup.

Every time the words “Red Light” are said you perform 1 burped

“Rest”= pushup hold