05/18/2017


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

Calf Stretch-2:00 each side

2 Rounds:

2:00 Light Row

4 Samson Stretch Lunges (5 second hold in each)

8 Alternating Spiderman and Reach

12 Russian Baby Makers

Weightlifting

Hang Clean (5 x 2 x 75%)

Metcon

“Body Armor” (Weight)

On the Minute x 12 (3 Rounds):

A) 12 Double Kettlebell Front Rack Reverse Lunges

B) 12 Deficit Pushups (stack plates)

C) 12 Dumbbell Box Step-Ups

D) :40s Plank Hold (elbows)

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

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