High School Sports Strength & Conditioning

CrossFit 720 Foothills – High School Program

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Warm-up (No Measure)

300m row

10 jumping squats

10 ring rows

30 sec plank

Back Squat (3 x 10 – build each set )

Shoulder Press (3 x 6)


3 sets:

5/5 forward lunges with KB/DB held at chest

20 Banded leg curls – laying on stomach, band around rig and ankle

Metcon (Time)

400m Farmer Carry (20-40#/boys) (10-25#/girls)

*every time you put the KB or DB’s down you have to perform 7 goblet squats with one of the KB/DB’s