CrossFit Conifer – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Inch Worm w/ Push Up

Single Arm Dumbbell Strict Press (30 Seconds Each Side)

Moderate Bike

Push-up to Down Dog

Single Arm Dumbbell Row (30 Seconds Each Side)

Faster Bike

Scap Pull-Ups

Single Dumbbell Goblet Reverse Lunges

Metcon (Time)

3 Rounds:

12 Lateral DB Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating DB Snatches (70/50)

21/15 Calorie Row

Accessory

3 Sets for Quality:

10 Slow Ring Mountain Climbers

30 Seconds Ring Plank Hold