12/05/2017


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

15-12-9:

Empty Bar Good Mornings

AbMat Sit-Ups

12-9-6:

Calorie Row

Reverse Lunge and Reach (Samson Stretch) – 1s Pause

9-6-3:

Empty Barbell Deadlift

Empty Barbell Hang Power Clean

Weightlifting

Power Clean (3 x 3 x 70%)

Metcon

“Ghost Ride” (Time)

3 Rounds:

27 Kettlebell Swings (53/35)

21 Kettlebell Goblet Squats (53/35)

15 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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