CrossFit Conifer – High School Program

Warm-up (No Measure)

30 Seconds

Push-up to Down Dog

Box Facing Step-ups

KB Romanian Deadlifts

Wall Squat

Lateral Box Step-ups (30 Seconds Each Side)

KB Single Arm Bent Over Rows (30 Seconds Each Side)

Mountain Climbers

Box Facing Step-ups (Higher Box)

Russian KB Swings

Metcon (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (75/55)

Box Jumps (24/20)

KB Swings (44/26)

Push Press (1 x 10)

10-12 min to build to 10RM