Baseline or Hopper Deck Day @ 9am and CrossFit FootBall Total @ 10am

For those doing the New Year, New You Challenge we will be running the Baseline workout though the morning.

Row 500m, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Pull Ups.

For the rest of you it’s Hopper Deck Day

Hopper Deck Day 

Like the previous sessions on we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees then draw another card.

Then @ 10am CFFT

CF Football Total – in this order:

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above. 
*After warm-ups, 3 attempts are allowed.
*Combine all 4 lifts to create your CF Football Total

Compare to Jun19