ARE YOU READY FOR SOME FOOTBALL!!!!

Wear your favorite NFL team jersey!!! 

Warm-Up

• 500 m Row

Dynamic Stretching

Team of Two

CrossFit Football 

WOD

Quarter 1 

6 minutes of 

• 10 Pull-Ups = 10 yds
• 10 OH Walking Lunges ( 10 steps ) 45/35 = 20 yds
• 5 HSPU = 30 yds 

30 sec rest

Quarter 2 

6 minutes of

• 10 KB Swings = 10 yds 
• 10 Burpees = 20 yds
• 3 MU's = 30 yds

30 sec rest

Quarter 3 

6 minutes of 

• 50 DU's = 10 yds
• 25 Wall Balls 20/14 = 20 yds
• 100 m Buddy Carry = 30 yds

30 sec rest

Quarter 4 

6 minutes

• 15 Air Squats = 10 yds
• 20 yd Wheelbarrow = 20 yds
• 10 yd Handstand Walk = 30 yds

30 sec rest 

OT

• 1:00 to max DU's one du = 1 yd 

Notes one person working at a time score is total touchdowns ( 100 yds = a touchdown)