02/13/2018


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

4 Rounds on the Rower,

:40s Slow, :20s Moderate

– After each round, complete:

3 Spiderman and Reach, each side

3 Scap Retractions

3 Slow Leg Raises

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Power Clean (5 x 2 x Heavy)

Sets across.

Metcon

“Bar Hopping” (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Cleans (135/95)

30/21 Calorie Row

15 Pull-ups

60 Double Unders

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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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