CrossFit 1.24.20

CrossFit Conifer - CrossFitWarm-up (No Measure)2 Rounds: 40 Seconds On / 20 Seconds Off: **Station 1:** Row **Station 2:** Front Plank Hold **Station 3:** Glute Bridges **Station 4:** Banded Good MorningsMetcon (Time)FT: 1,500m Row 30 Deadlifts (245/165) 45 Lateral Barbell Burpees1 & 1/4 Front Squat (4 x 3 @ 70%)

Conifer Strength 1.23.20

CrossFit Conifer - Conifer StrengthSnatch High Pull (5 x 1.1.1)Hang Snatch (6 x 1)Rep: Power Snatch + Hang Squat Snatch + Squat Snatch. Build up to heavy 1Banded Deadlift (4 x 4)~ 50% of 1RM Deadlift

CrossFit 1.23.20

CrossFit Conifer - CrossFitWarm-up (No Measure)2 Rounds: 10 Russian KB Swings 5 Hollow Hold Rocks 10 American KB Swings 5 Superman Pulses 10/10 KB Push PressMetcon (6 Rounds for weight)On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16/12 Calorie Assault Bike 6 Barbell Strict Presses *Build in Strict Press...

Conifer Fitness 1.23.20

CrossFit Conifer - Conifer FitnessMetcon (AMRAP - Reps)Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 – 90 sec Assault Bike Calories Station 2 – 20 Front-Racked Kettlebell Walking Lunges (53/35) Station 3 – 90 sec of Rowing Calories Station 4 – 15 Burpee Box Jump-Overs...

CrossFit 1.22.20

CrossFit Conifer - CrossFitWarm-up (No Measure)30 Seconds Push-up to Down Dog Box Facing Step-ups KB Romanian Deadlifts Wall Squat Lateral Box Step-ups (30 Seconds Each Side) KB Single Arm Bent Over Rows (30 Seconds Each Side) Mountain Climbers Box Facing Step-ups (Higher Box) Russian KB SwingsPush Press (1 x 10)10-12...

HSP 1.22.20

CrossFit Conifer - High School ProgramWarm-up (No Measure)30 Seconds Push-up to Down Dog Box Facing Step-ups KB Romanian Deadlifts Wall Squat Lateral Box Step-ups (30 Seconds Each Side) KB Single Arm Bent Over Rows (30 Seconds Each Side) Mountain Climbers Box Facing Step-ups (Higher Box) Russian KB SwingsMetcon (Time)21-15-9: Wallballs...