11/08/2017


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

Calf Stretch-2:00 each side

500 Meter Light Row into…

3 Rounds:

10 Hollow Rocks

10 Superman Rocks

5-4-3-2-1:

Spiderman and Reach, each leg

Inchworms

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

“Doce” (3 Rounds for reps)

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

AMRAP 4:

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20″)

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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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