SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK

500 meter row

then:

2 rounds for time of:

20 wall ball shots

25 push-ups

30 box jumps

400 meter run

(Thanks to Ross Enamait of Ross Training for posting this video on his website!)

Going Overhead With Overhead Athletes   "In many cases, it is very difficult, anatomically, for the human body to manipulate a straight bar overhead. A dumbbell allows a more natural freedom of movement. Depending on the severity of the injury and the shoulder health, we emphasis unilateral vertical pressing, by doing single arm DB movements."—John Welborn, Talk To Me Johnny

Persistence And Determination     

By John Welbourn (founder of CrossFit Football) from Talk To Me Johnnie