12/01/2017


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

4 Rounds of :

Row 50s light, :10s “fast”

3 Walkouts

5 Empty Barbell Good Mornings

7 Empty Barbell Deadlifts

Weightlifting

Deadlift (8 x 3 x Heavy as possible)

Metcon

“FREE BIRD” (AMRAP – Rounds and Reps)

AMRAP 18:

7 Kettlebell Swings (53/35)

10/7 Calorie Row

7 Burpees

Leave a Reply

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

%d bloggers like this:
/* ]]> */