02/14/2018


CFE – CrossFit

View Public Whiteboard

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

Repeat a second time after building very slightly in loading. Think adding 10’s or 5’s

Weightlifting

Power Snatch (5 x 2 x Heavy)

Sets across.

Metcon

“Hot Sauce” (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 2 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 2 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 2 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

Leave a Reply

CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

%d bloggers like this:
/* ]]> */