CrossFit 3.13.19

CrossFit Conifer - CrossFitWarm-up (No Measure)250 m Row 10 DB Strict Press 10/10 Flutter Kicks 10/10 Alternating LungesSplit Jerk (6 x 4 @ 65%)Metcon (Time)For Time: 1000 Meter Row 50 Wallballs (20/14) 30 Toes to Bar

CrossFit 3.13.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)250 m Row 10 DB Strict Press 10/10 Flutter Kicks 10/10 Alternating LungesSplit Jerk (6 x 4 @ 65%)Metcon (Time)For Time: 1000/800 Meter Row 50 Wallballs (20/14) 30 Toes to Bar

MSP 3.13.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)250 m Row 10 DB Strict Press 10/10 Flutter Kicks 10/10 Alternating LungesSplit Jerk (6 x 4)Metcon (Time)For Time: 800 Meter Row 50 Wallballs (20/14) 30 Toes to Bar

CrossFit 3.12.19

CrossFit Conifer - CrossFitWarm-up (No Measure)15 Ring Rows 15 Banded Good Mornings 15 Air Squats 2 Wall WalksMetcon (No Measure)5 Rounds, On the 5:00 15 Lateral Barbell Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)Pendlay Row (EMOM 8 x 4 )* back is parallel to...

Conifer Fitness 3.12.19

CrossFit Conifer - Conifer FitnessWarm-up (No Measure)(2x through) 30 second wall-sit 10 tempo air squats 20 Plank Shoulder taps 20 Banded good morningsMetcon (Time)50 Box Step Ups (16 inch box) 50 Jumping Pull-Ups 50 Kettlebell Swings (26#) 50 Walking Lunges 50 Knee Raises (can sub weighted sit-ups if needed, 15#)...

Conifer Strength 3.12.19

CrossFit Conifer - Conifer StrengthThruster (1 x 3)10 min to build to 3RM, then 3 x 2 @ 75%Bench Press (6 x 4 @ 50%)* Narrow gripAxelbar Deadlift (5 x 5 )Challenging weight, overhand grip only.Accessory3 x 45 sec. Weighted Plank Hold 3 x 12 Elevated Ring Rows