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, August 2, 2010



choose a variation of the handstand push up and the l pull up that is safe and appropriate for your skill and strength level. If you cannot do any pull ups, do recline pulls or even jumping pull ups.



wod
Deadlift
work up to days 1RM. 12-15 minutes
then
For Time:
15 Handstand Push-ups
1 L Pull-up
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Post total time.
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