Crossfit Football WOD
One Minute On…One Minute Off…for 10 minutes.30 KB Swings – 55/35
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*If you count a penalty, perform a single 800 meter run for each penalty.
I used a 30 lbs. dumbbell for the first 3 rounds, but for the last 2 rounds I switched to a 25 lbs. weight. I was able to complete all rounds within the time frame, but my arms sure tightened up while going through each round. Although I didn't receive a penalty, the workout was fast so I ran 1000m for "fun".