CrossFit Conifer – CrossFit

Warm-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 Squats

Metcon (AMRAP – Reps)

AMRAP 25:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



Continue to Add 1 Round Until Cap
**1 Round of “The Chief”:**

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats