11/14/2017


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

2 Rounds:

10 Calorie Light Row

4 Spiderman and Reach, each leg

8 Slow Scap Retractions

12 AbMat Sit-Ups

2 Round:

10 Calorie Light Row

5 Pushups

5 Kip swings

2 Rounds,

4 Toes to Bar

4 Deadlifts (light)

4 Burpees

Weightlifting

Push-ups (1 x max effort)

Metcon

“MIXED FEELINGS” (5 Rounds for time)

On the 4:00” x 5:

15 Toes to Bar

15 Deadlifts (205/155)

15 Bar Facing Burpees

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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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