10/17/2017


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

250m Light-Paced Row

5 Spiderman and Reach, each leg

10 Slow Scap Retractions

200 Meter Medium-Paced Row

5 Walkouts

3 Strict Pull-Ups

250 Meter Fast-Paced Row

5 Burpees

3 CTB Pull-Ups + 3 TTB + 3 Pull-Ups

Weightlifting

Power Clean (5 x 2 x 75%)

Metcon

“Mind Eraser” (AMRAP – Rounds and Reps)

AMRAP 18:

7 Power Cleans (135/95)

7 Box Jumps (24/20)

200 Meter Run

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

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