08/11/2017


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

Tempo Row – 4 Rounds of :40s light, :20s “fast”

After each set, come off the rower to complete:

3 Walkouts

3 Russian Baby Makers

3 Burpees

3 Box jumps

Weightlifting

Deadlift (3 x 5 x 65%)

Metcon

“THE GOOD LIFE” (Time)

3 Rounds:

500 Meter Row or 400m Run

12 Burpees

21 Box Jumps (24″/20″)
Athletes choice on the run or row. Just note which one you did.

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

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