12/07/2017


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:

200 Meter Light Row

1 Min Wall Sit

then

5-4-3-2-1

Russian baby makers

Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Power Snatch (3 x 3 x 70%)

Metcon

“Cinder Block” (Time)

For Time:

10 Pull-ups, 15/12 Calorie Row

10 Pull-ups, 15/12 Calorie Row

10 Pull-ups, 15/12 Calorie Row

20 Push-ups, 15/12 Calorie Row

20 Push-ups, 15/12 Calorie Row

20 Push-ups, 15/12 Calorie Row

30 Air Squats, 15/12 Calorie Row

30 Air Squats, 15/12 Calorie Row

30 Air Squats, 15/12 Calorie Row
RX+ Strict Pull ups

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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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