01/12/2018


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

3:00 Light Row

2 Rounds:

:30s Spiderman and Reach, each leg

:30s Walkouts

:30s Russian Baby Makers

10 Overhead Squats

Barbell Warmup (empty BB)

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

Weightlifting

Deadlift (1 x 1 x MAX)

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%+

1 @ 100%+

1 @ 100%+

Metcon

“Guts and Glory” (Time)

21 Thrusters (95/65)

80 Double Unders

15 Thrusters (95/65)

60 Double Unders

9 Thrusters (95/65)

40 Double Unders

15 – 12 – 9

Calorie Row

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees Over the Bar

Overhead Squats (95/65)

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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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