Workout of the Day (WOD)
Classes will be varied if not random functional movements done at high intensity. The WODs are scaled and modified to each athlete's level and performed at the highest intensity that the individual can sustain with good form and proper technique. These workouts will design with progression and development in mind. The WOD will be designed by your Elite CrossFit coach.

CrossFit Football Certification

CrossFit Football Certification
April 23-24, 2011

Monday, May 10, 2010

2 sets of 5 with weighted bar
pressing snatch balance
heaving snatch balance
snatch balance
 
swod
snatch deadlift
5-5-5-5-5
 
wod
for time:
50 box jumps
50 db/kb snatches
50 db/kb swings
50m one arm db/kb farmer's carry
50m bounding
50m sprint
 
Warm down
l sits on bench 3x max time
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