08/09/2017


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:

3 Strict Pull-Ups

9 Wall Squats

12 Alternating Spidermans (6/side)

15 AbMat Sit-Ups

:20 second Samson Stretch each side

Weightlifting

Good Mornings (3 x 5 x 35% of back squat)

Metcon

“CHIQUITAS” (Time)

15 KBS, 15 TTB

10 KBS, 10 TTB

5 KBS, 5 TTB

800 Meter Run

5 KBS, 5 TTB

10 KBS, 10 TTB

15 KBS, 15 TTB
53/35

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

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