01/10/2018


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

21-15-9:

Calorie Row

After each round, complete…

5 Wall Squats

30 Seconds: Warrior Squats

With an empty barbell:

10 Good Mornings

7 Push press

5 Pausing Front Squats

Weightlifting

Front Squat (1 x 1 x MAX)

10 with bar

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%+

1 @ 100%+

1 @ 100%+

Push Press (1 x 1 x MAX)

10 with bar

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%+

1 @ 100%+

1 @ 100%+

Metcon

“MERLOT” (AMRAP – Rounds and Reps)

AMRAP 10:

5 Deadlifts (225/175)

5 Toes to Bar

5 Barbell Facing Burpees

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

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