10/11/2017


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

3 Rounds:

1:00 Light Row

5 Strict Pull-Ups

10 Good Mornings (Bar)

15 Abmat Sit-Ups

Weightlifting

Overhead Squat (3 x 9 x 50%)

Focus on proper posistions not weight.

Metcon

“Freedom Sauce” (4 Rounds for reps)

AMRAP 3

21 Overhead Squats (75/55)

21 Bar Facing Burpees

Max Double Unders

Rest 3:00

AMRAP 3

18 Overhead Squats (95/65)

18 Bar Facing Burpees

Max Double Unders

Rest 3:00

AMRAP 3

15 Overhead Squats (115/80)

15 Bar Facing Burpees

Max Double Unders

Rest 3:00

AMRAP 3

12 Overhead Squats (135/95)

12 Bar Facing Burpees

Max Double Unders

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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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