DWOD
3 one minute rounds for time:
1. DB Thrusters 45 lbs (scaled to 1 pd KBs)
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
215. Satisfied, but could have done better. My DUs need some serious improvement. Some asshole posted a 477.
Here's a good read, outlining the programming "formula" for CFFB:
Crossfit Football for Crossfitters
Oh man, just discovered Stumbleupon has a couple Crossfit interests. This is gonna eat up a lot of time...
Mobility Warmup
Damn sounds like a gasser. Do you perform max reps of each movement in 1 min then rest 1 min after you go through all 5?
ReplyDeleteYeah, 17 minutes of shittiness. I need to work on my mental grit, looking forward to tackling this one again.
ReplyDelete