04/19/2017


CFE – CrossFit

Warm-up

Warm-up (No Measure)

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total

Banded Shoulder Distraction – 1:00 Each Side

Front Rack Stretch – 2:00

Samson Stretch lunge-10 each leg

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

Weightlifting

Push Press (4 x 6 x Heavier than last week)

Metcon

“MOUNTAIN MAN” (Weight)

On the Minute x 15

Minute 1 – 20 Wallballs (20/14)

Minute 2 – 7 Box Jumps (30″/24″)

Minute 3 – 5 Power Cleans (climbing in weight)

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

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