10/10/2017


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

:30s Single Unders, 15 Calorie Row, 5 Spiderman and Reach, each leg

:25s Fasters Single-Unders, 15 Calorie Row, 5 Walkouts

:30s Double-Unders, 15 Calorie Row, 5 Inchworms

2 Rounds of:

:20s Hollow Rocks

:20s Superman Rocks

Weightlifting

Power Clean (5 x 2 x 65%)

Metcon

“FLAT TIRE” (Calories)

On the Minute x 12 (4 Rounds):

Minute 1 – 10 Deadlifts (225/155)

Minute 2 – 20 Abmat Sit-Ups

Minute 3 – Max Calorie Row

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

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