12/04/2017


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

1:00 Slow Row

1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 OHS

:30s second Samson Stretch each side

5 Kip Swings + 2-3 Kipping Pull-Ups

Into…

1:00 Moderate Row

5 Good Mornings

5 Back Squats

5 Elbow Rotations

Into…

:30s Fast Row

3 Strict Presses + 3 Snatch Grip Strict Presses

5 Snatch Grip Stiff Legged Deadlifts

5 Overhead Squats

Weightlifting

Back Squat (5 x 5 x 70%)

Metcon

“Four Thirty” (AMRAP – Rounds and Reps)

AMRAP 20:

30 Hang Snatches (45/35)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

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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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