Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
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
21-15-9 reps for time:
• Row calories
• Wall Balls 20/14#
• Snatches 115/85#
• Box Jumps 24/20”