12/08/2017


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

Calf Stretch-2:00 each side

4 Rounds of :40s light, :20s fast row

3 Walkouts

6 Russian Baby Makers

9 AbMat Sit-Ups

Weightlifting

Deadlift (5 x 5 x 70%)

Metcon

“Cisco Kid” (Time)

3 Rounds

10 Deadlifts (205/155)

20 Wallball (20/14)

50 Double unders
RX+ 225/175

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

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