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

Saturday, June 5, 2010

Back squat
5x3
Between sets complete 10 knees to elbows

Pull ups
3xmax reps

5 rounds of AQAP:
Basketball court suicide
10 DB push press 35/25
10 DB good mornings 
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