CrossFit Conifer – High School Program

Warm-up (No Measure)

40 sec Each:

Easy Bike

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Back Squat (1 x 3)

12 min to build to heavy 3 reps

Metcon (Time)


50/35 Calorie Assault Bike

30 Single Arm DB Hang Clean and Jerk (50/35) *

50 Single DB Goblet Squats (50/35)

30 Single Arm DB Hang Clean &Jerk (50/35) *

50/35 Calorie Assault Bike
* switch hands every 5 reps