5/19/2017


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

1:00 Slow Bike or Row

6 Spidermans + 6 Russian Baby Makers

1:00 Slow Bike or Row

10 Pausing Overhead Squats (pause in bottom)

1:00 Slow Bike or Row

30 second Samson Stretch each side

10 Warrior Squats

Weightlifting

Deadlift (5 x 5 x 75%)

Metcon

“MAD RIVER” (Time)

1 Round for Time:

75 Calorie Row

50 Power Snatches (75/55)

25 Barbell-Facing Burpees

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CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - 425.212.9944 - info@crossfiteverett.com

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