CrossFit 2.19.20

CrossFit Conifer - CrossFitWarm-up (No Measure)In 50' Increments Side Shuffle (Each Way) Karaoke (Each Way) Skip For Height Skip For Distance High Knees Butt Kickers Bear Crawl Reverse Bear CrawlMetcon (Time)2 RFT: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie RowBox: 24/20 Dumbbell: 50/35Thruster (1...

HSP 2.19.20

CrossFit Conifer - High School ProgramWarm-up (No Measure)In 50' Increments Side Shuffle (Each Way) Karaoke (Each Way) Skip For Height Skip For Distance High Knees Butt Kickers Bear Crawl Reverse Bear CrawlMetcon (Time)2 RFT: 20 Push Presses (75/55) 30 Single DB Box Step-ups 40 Burpees 50/35 Calorie RowBox: 24/20 Dumbbell:...

Conifer Strength 2.18.20

CrossFit Conifer - Conifer StrengthSots Press (3 x 2)Clean Grip. Same weight, challenging 2 for all 3 setsPower Clean (6 x 1)2 sec. pause at knee. Build to challenging weight.Good Mornings (6 x 4)Barbell good mornings w/ weight if possibleBench Press (3 x 8/8)Single arm DB bench

CrossFit 2.18.20

CrossFit Conifer - CrossFitWarm-up (No Measure)30 sec Each: Easy Row or Bike Plank Hold on Forearms PVC Good Mornings Moderate Row or Bike Plank Up-Downs Banded Good MorningsDeadlift (1 x 5)13 min to build to heavy 5Metcon (AMRAP - Rounds and Reps)AMRAP 13: 60/45 Calorie Row or Bike Directly Into......

Conifer Fitness 2.18.20

CrossFit Conifer - Conifer FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 30: 500/400m Row Then 3 Rounds: 15 Wall Balls (20/14 lbs) 10 Push-Ups 5 Toes to BarRow = 4 reps After 3 rounds, back to row.

HSP 2.17.20

CrossFit Conifer - High School ProgramWarm-up (No Measure)3 Rounds: 10 Jumping Jacks 10 Hollow Hold Rocks 10 Scap Pull-Ups 5/5 KB WindmillsMetcon (Time)5 RFT: 9 Toes to Bar 15 Wallballs (20/14) Directly Into... 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55)Back Squat (1 x 1)Set 1 (On the...