12/06/2017


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

3 Rounds:

10 Calorie Light Row

3 Spiderman and Reach, each leg

6 Slow Scap Retractions

9 AbMat Sit-Ups

12 Air Squats

15 Double-Unders

Barbell Warmup with an empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Push Press (5 x 5 x 70%)

Metcon

“Sky Hook” (Time)

3 Rounds:

20 Hang Power Cleans (95/65)

20 Deadlifts (95/65)

20 Push Press (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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