CrossFit Football 9/12/10

Sunday Open Gym- For Fire Breathers Only- 9/12/10


Warm-up
800M Run
1x CF Warm-up
Strength and Skill
Dead lift
75% x 5
85% x 3
95% x 1+ (Max Reps)

Ring Pull Ups 15x3 (chest to hands)
WOD
In-Season/Off-Season
For time: 21-15-9
Push Press- 135 lbs.
Ring Dips
Burpee
Calorie Row (Row to 21-15-9 Calories)