01/05/2018


CFE – CrossFit

Warm-up

Warm-up (No Measure)

Foam Rolling: Thoracic (Upper Back) – 2:00

Pigeon Pose – 2:00 each side

Couch Stretch – 2:00 Each Leg

Banded Shoulder Distraction – 1:00 Each Side

Foam Rolling – Quads and Adductors – 2:00

2:00 Light Row

3 rounds, not for time:

3 Spiderman and Reach, each leg

4 Walkouts

5 Russian Baby Makers

6 Wall Squats

7 Pushups

At low intensity: 5 Burpee Box Jump

Rest :30s-1:00

At moderate intensity: 4 Burpee Box Jump

Rest :30s-1:00

At a faster intensity: 3 Burpee Box Jump

Weightlifting

Deadlift (3 x 2 x Work to a heavy)

Metcon

“Last Chance” (AMRAP – Reps)

AMRAP 10: Row for Meters

On the 1:00… 1 Burpee Box Jump Over (24/20)

On the 2:00… 2 Burpee Box Jump Over (24/20)

On the 3:00… 3 Burpee Box Jump Over (24/20)

On the 4:00… 4 Burpee Box Jump Over (24/20)

On the 5:00… 5 Burpee Box Jump Over (24/20)

On the 6:00… 6 Burpee Box Jump Over (24/20)

On the 7:00… 7 Burpee Box Jump Over (24/20)

On the 8:00… 8 Burpee Box Jump Over (24/20)

On the 9:00… 9 Burpee Box Jump Over (24/20)

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CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

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