11/15/2017


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

3 Round:

1:00 Light Row

5 Push ups

10 Slow Air Squats

:30s Alternating Warrior Squats

Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Hang Clean (5 x 3 x 75%)

Unbroken sets, perform reps without setting the bar down.

Metcon

“Front Loader” (3 Rounds for reps)

AMRAP 5: Push Press

21 Repetitions – 135/95

21 Repetitions – 155/105

Time Remaining, Max reps – 185/135

Rest 2:00

AMRAP 5: Front Squat

21 Repetitions – 135/95

21 Repetitions – 155/105

Time Remaining, Max reps – 185/135

Rest 2:00

AMRAP 5: Hang Power Clean

21 Repetitions – 95/65

21 Repetitions – 135/95

Time Remaining, Max reps – 155/105

Each part is scored separately, as total reps.

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

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