01/08/2018


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 sets of:

200m Row

10 Squats

10 Push ups

10 Pull ups

2 sets of:

10 Russian baby makers

10 Wall squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

5 Reverse Lunges with pause

Weightlifting

Back Squat (1 x 1 x MAX)

10 with bar

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%+

1 @ 100%+

1 @ 100%+

Metcon

“High Heels” (AMRAP – Reps)

AMRAP 9:

10 Hang Snatches (75/55)

30 Double Unders

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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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