11/10/2017


Announcements

Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

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

Tempo Row – 4 Rounds of :50s light, :10s “fast”

Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:

3 Walkouts

5 Scap Retractions

2 Rounds, low intensity:

3 Strict Pull-Ups

6 Kip Swings

9 Pushups

12 Slow Air Squats

15 AbMat Sit-Ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Deadlift (5 x 2 x 80%)

Metcon

“Leg Stand” (AMRAP – Reps)

Alternating Tabata x 16 (8 each)

Back Squats (45/35)

Burpees
1st 20/10 interval is back squats. 2nd is burpees. Alternate a total of 8 rounds, for 16 total intervals (8 minutes).

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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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