High School Sports Strength & Conditioning

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CrossFit 720 Foothills – High School Program

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Warm-up

400m run or 500m row

20 Supermans

20 walking lunges

5 burpee w/ jump to 6″ target

Sumo Deadlift (3 x 8)

Increase 10# from 2 weeks ago. All sets at the 10# increase

Back rack reverse lunge (3 x 7/7)

7 reps per leg, all reps per leg before switching. Try to build weight through three sets

Accessory

2 sets:

60ft broad jumps

20 skaters

Metcon (Time)

Each round for time:

Every 3 min x 3

20 sec AB + 15 wallballs

* Score is your slowest time

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