12/13/2017


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

Clean (3 x 3 x 75%)

Metcon

“Wiped Clean” (5 Rounds for time)

5 Rounds, On the 4:00

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks* (135/95)
*Ground to overhead

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

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