CrossFit 1.18.20

CrossFit Conifer - CrossFitWarm-up (No Measure)5 Minutes For Quality: 100 Meter Run 3 Inchworm to Push-ups 6 Glute Bridges 9 Slow Air Squats Then:Warm-up (No Measure)3 Rounds of Barbell Warmup 5 Good Mornings 5 Back Squats 5/5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front SquatsMetcon (AMRAP -...

CrossFit 1.17.20

CrossFit Conifer - CrossFitWarm-up (No Measure)3 Rounds: 20 Jumping Jacks 10 PVC Pass-Throughs 10/10 Plank Shoulder Taps 5 Tuck JumpsMetcon (Time)3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Bike or Row 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7...

Conifer Strength 1.16.20

CrossFit Conifer - Conifer StrengthSquat Clean (1 x 1)12 min to build to heavy 1Bamboo Press (5 x 5)Deadlift (4 x 1.1.1)Clean grip, 3 sec. up

CrossFit 1.16.20

CrossFit Conifer - CrossFitWarm-up (No Measure)2 Minutes Easy Row or Bike 1 Minute Single Leg Glute Bridges (30 Seconds Each) Push-up to Down Dog Glute Bridge Walkouts Front Plank on Hands Alternating Bird Dogs Inchworm to Push-upHandstand Push-ups (3 x sub max reps)12 min to work on techniqueDiane (Time)21-15-9 Deadlifts,...

Conifer Fitness 1.16.20

CrossFit Conifer - Conifer FitnessMetcon (Time)For Time: 5 Rounds: 50 DUs (100 SUs) 30 Air Squats Rest 5 min: 3 Rounds: 21 AbMat Sit-Ups 15 Slam Balls (45/30) 9 Toes to Ring Rest 5 min 1 Round: 30 C2B Pull-Ups 30/25 Calorie Bike

CrossFit 1.15.20

CrossFit Conifer - CrossFitWarm-up (No Measure)2 min DU or DU Practice 10 Tempo Air Squats 10 Ring Rows 10 DB Goblet SquatsFront Squat (1 x 2)12 min to build to heavy 2. Rep 1: 3 sec active pause Rep 2: Regular tempoMetcon (5 Rounds for time)On the 4:00 x 5...