11/30/2017


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

2 Rounds:

1:00 Light Row

5 Slow Pushups

10 Slow Air Squats

:30s Alternating Warrior Squats

2 Rounds:

1:00 Light Row

:30s Plank Hold

15 Banded Good Mornings

20 Abmat Sit-Ups

Modified Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Deadlifts

Weightlifting

Power Snatch (8 x 3 x Heavy as possible)

Metcon

“Hindsight” (AMRAP – Rounds and Reps)

AMRAP 15:

5 Pull-ups

5 Push Press 95/65

5 Hang Cleans 95/65

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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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