01/09/2018


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

1 Round, at low intensity:

15 Calorie Row

12 Burpees

9 Box Jumps

2 Rounds:

:20s Single Unders

3 Strict Pull-Ups, 6 Pushups, 9 Air Squats

:20s Single Unders

15 AbMat Sit-Ups

3 Rounds:

5 Calorie Row, 5 Burpees, 5 Box jumps

Weightlifting

Strict Press (1 x 1 x MAX)

10 with bar

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%+

1 @ 100%+

1 @ 100%+

Metcon

“Sneak Attack” (Time)

6 Rounds:

21 AbMat Sit-Ups

15 Calorie Row

9 Push-ups
RX+ Handstand Push Ups

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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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