10/19/2017


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

2 Rounds:

200 Meter Light Row

1 Min Wall Sit

then

5-4-3-2-1

Spiderman and Reach, each leg

Walkouts

Weightlifting

Power Snatch (5 x 2 x 75%)

Metcon

“Ball Hog” (AMRAP – Rounds and Reps)

AMRAP 18:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

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

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