Sports Strength and Conditioning

CrossFit 720 Foothills – High School Program

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Warm-up (No Measure)

300m row

20 plank shoulder taps

10 push-ups

10 kipping swings

Push Press (3 sets to build to 5RM – 8 min (RPE 7))

*then 10% less for a set of 5

Strength

Superset x 3

Pull-Ups: 7 strict reps (wide, supinated, and normal grip)

Bent Over Rows: 10 reps – build each set

Metcon (Time)

3 rounds:

15 sec Max Effort AB

-rest 1 min

200m sandbag run (30-60#)

-rest 2 min

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