02/09/2018


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

21 Calorie Row

7 Wall Squats

15 Calorie Row

5 Wall Squats

9 Calorie Row,

3 Wall Squats

Modified Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Stiff Legged Deadlifts

Weightlifting

Strict Press (1 x 1 x Heavy)

Work to a 1RM

Deadlift (5 x 2 x Heavy as Possible)

Sets across

Metcon

“Double Time” (AMRAP – Rounds and Reps)

AMRAP 10:

20 Box Jumps (24/20)

40 Double Unders

20 Clusters (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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