Conifer Fitness 3.21.19

CrossFit Conifer - Conifer FitnessWarm-up (No Measure)60 ft. Bear Crawl 30 ft. Inch Worm 30 ft. Crab Walk 60 ft. Alternating LungesMetcon (AMRAP - Rounds and Reps)Cindy-lite AMRAP 20 5 Ring Rows 10 Knee Push-Ups 15 Air SquatsAccessoryAccumulate 5 min of Plank Holds, any variation

CrossFit 3.20.19

CrossFit Conifer - CrossFitWarm-up (No Measure)3 Rounds: 8 Banded Good Mornings 10 Scap Push-Ups 12 Jumping JacksDeadlift (6 x 3 @ 65-70% )Metcon (AMRAP - Rounds and Reps)AMRAP 14: 40 DUs (Scale: 80 SUs) 20 HR Push-ups 10 TTB

HSP 3.20.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)3 Rounds: 8 Banded Good Mornings 10 Scap Push-Ups 12 Jumping JacksDeadlift (6 x 3 @ 65-70%)Metcon (AMRAP - Rounds and Reps)AMRAP 14: 40 DUs (Scale: 80 SUs) 20 HR Push-ups 10 TTB

MSP 3.20.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)3 Rounds: 8 Banded Good Mornings 10 Scap Push-Ups 12 Jumping JacksDeadlift (6 x 3)Metcon (AMRAP - Rounds and Reps)AMRAP 14: 40 DUs (Scale: 80 SUs) 20 HR Push-ups 10 TTB

CrossFit 3.19.19

CrossFit Conifer - CrossFitWarm-up (No Measure)60/60 ft. KB Waiter Walk 10/10 Alternating Lunges 60/60 ft. Farmer CarryPush Press (Every 90 sec x 6: 6 @ 60%)All sets at the same weightMetcon (Time)For Time: 40/32 Cal Row 20 Power Clean (RX: 135/95; RX+: 185/125) 40 Alternating Pistols* Pistol Scaling Options: Elevated...

Conifer Strength 3.19.19

CrossFit Conifer - Conifer StrengthTall Clean (5 x 3)Push Jerk (6 x 2)* Build to challenging weight ** each rep = squat clean + push jerkRing Rows (5 x 5)* weighted or as thin a band possible