04/18/2017


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

500 Meter Row

10 Spiderman and Reach, each leg

2 Rounds:

10 Pushups

15 AbMat Sit-Ups

200 Meter Run

Metcon

“Crowbar” (AMRAP – Reps)

AMRAP 4:

18 Power Snatch (75/55)

18 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

15 Power Snatch (95/65)

15 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

12 Power Snatch (115/80)

12 Burpee Pull-ups

Max Calorie Row
Score is total calories rowed.

CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - 425.212.9944 - info@crossfiteverett.com

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