02/12/2018


CFE – CrossFit

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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

500m-300m-100m Row

After each set:

5 Pushups

7 Strict Presses (45/35)

9 Slow Air Squats

Weightlifting

Hang Snatch (5 x 2 x Heavy)

Sets across.

Front Squat (3 x 3 x Heavy)

Work to heavy, then sets across.

Metcon

“OPTIMUS PRIME” (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

*Every Minute on the Minute – 5 Deadlifts (225/175)

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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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