Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
CrossFit Football Total
• 1 rep max Power Clean
• 1 rep max Back Squat
• 1 rep max Bench Press
• 1 rep max Deadlift
NOTES: After warm-ups, make 3 attempts at each lift in the specified order. Score = Sum of all lifts in pounds.
Testing
For time:
• 1,000 m Row
Conditioning
5 rounds for time:
• 400 m Run
• 20 AbMat Sit-ups
• 10 Wallballs 20/14#