Warm-up
• 15 cal Row
• 15 cal Ski Erg
• 15 cal Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
2 rounds:
• 40 sec Pec Stretch w/ Band Right
• 40 sec Pec Stretch w/ Band Left
• 40 sec Pigeon Pose Right
• 40 sec Pigeon Pose Left
• 40 sec Pike Stretch
• 40 sec Goblet Squat Hold
Strength
CrossFit Football Total
• 1 rep max Power Clean
• 1 rep max Back Squat
• 1 rep max Bench Press
• 1 rep max Deadlift
After warm-ups, make 3 attempts at each lift in the specified order. Score = sum of all lifts in pounds.
Conditioning
13-11-9-7-5 reps for time:
• Ring Muscle-ups
• Power Snatches 95/65#