CrossFit Conifer – CrossFit

Warm-up (No Measure)

90 sec Row or Bike

14 Banded Pass-Thrus

14 Banded Pull Downs

14 Banded Pull Aparts

14 Banded Sumo Deadlifts

Metcon (No Measure)

On the Minute x 20:

Odd: Movement 1

Even: Movement 2
Use this time to work on weaknesses you want to address before the Open workouts, or choose movements that give you a conditioning workout.

Practice Option 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Metcon (Time)

5 RFT:

250m Row

20 Alternating Single-Arm DB Snatches

Rest 1:1
Optional workout in lieu of 20 min EMOM.