05/17/2017


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

Calf Stretch-2:00 each side

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

:20 second Samson Stretch each side

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

Weightlifting

Overhead Squat (1 x 3 x Heavy as possible)

Starting with an empty barbell:

10:00 to build to a Heavy Set of 3

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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

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