Sports Strength and Conditioning

CrossFit 720 Foothills – High School Program

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Warm-up (No Measure)

10 shuttle sprints (30ft down/back)

60 ft bear crawl

15 banded good mornings

Deadlift (3 sets to build to 10RM – 10 min)

*3 sec pause at the knee

Strength

Superset x 3

Box Step ups – 8/leg with Sandbag in front rack (16-24″) (30-45#)

Unilateral KB farmers walk – 50m down with right arm/50m back with left arm

Metcon (Distance)

Partner WOD – 7 min amrap

Partner 1 – row for meters

partner 2 – 20 weighted sit-ups w/DB at chest
*score is total meters rowed

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