02/06/2018


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

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

2 Rounds:

3 Strict Pull-Ups

6 Alternating Spidermans (6/side)

9 Slow Air Squats

12 AbMat Sit-Ups

:20 second Samson Stretch each side

:20 seconds of Singles or Doubles

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Push Press (1 x 1 x Heavy)

Work to a 1RM

Metcon

“Waterworks” (Time)

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

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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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