10/9/2017


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

200 Meter Light Jog

200 Meter Light Row or 10 Calorie Bike

5 Spiderman and Reach, each leg

200 Meter Light Jog

200 Meter Light Row or 10 Calorie Bike

5 Warrior Squats (both arms reaching = 1 rep)

200 Meter Light Jog

200 Meter Light Row 200 Meter Light Row or 10 Calorie Bike

5 Slow, Diligent Wall Squats

Weightlifting

Back Squat (3 x 9 x 50%)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
75/55# 20/14#

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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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