02/07/2018


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 Min Light Row

then

2 sets of 10 for Quality

Plate Squats

Push Ups

Pull ups

Sit ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Power Snatch (1 x 1 x Heavy)

Work to a 1RM.

Snatch Pull (5 x 2 x Heavy as possible)

Sets across.

Metcon

“Eighteen Wheeler” (AMRAP – Rounds and Reps)

AMRAP 18:

18 Cal Row

15 Wall Balls (20/14)

12 Hang power Snatch (75/55)

9 Toes to Bar

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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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