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  • 10/24/2017


    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

    250m Light-Paced Row

    5 Spiderman and Reach, each leg

    10 Slow Scap Retractions

    At low intensity, and at a lighter kettlebell weight…

    200 Meter Light Jog

    10 Air Squats, 10 Box Jumps (step down), 10 Kettlebell Swings

    Skills/Accessory

    Metcon (Time)

    For Time:

    40 Double-Unders, 35 Sit-Ups

    40 Double-Unders, 30 Sit-Ups

    40 Double-Unders, 25 Sit-Ups

    40 Double-Unders, 20 Sit-Ups

    40 Double-Unders, 15 Sit-Ups

    Metcon

    “KELEN HELLY” (Time)

    For Time:

    400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)

    400 Meter Run, 30 KBS (53/35)

    400 Meter Run, 30 KBS (53/35)

    400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)

  • 10/23/2017


    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

    1:00 Slow Bike or Row + :30s second Samson Stretch each side

    5 Good Mornings

    5 Back Squats

    1:00 Slow Bike or Row + :30s second Samson Stretch each side

    5 Elbow Rotations

    5 Strict Presses

    1:00 Slow Bike or Row + :30s second Samson Stretch each side (

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Clean and Jerk (5 x 2 x 75%)

    Metcon

    “Power Down” (AMRAP – Rounds and Reps)

    AMRAP 5:

    15-12-9

    Calorie Row

    Power Snatch (95/65)

    rest 3 minutes

    AMRAP 5:

    15-12-9

    Calorie Row

    Power Clean and Jerks (95/65)

  • 10/20/2017


    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 of :

    Row 50s light, :10s “fast”

    3 Walkouts

    5 Empty Barbell Good Mornings

    7 Empty Barbell Deadlifts

    Weightlifting

    Deadlift (3 x 9 x 65%)

    Metcon

    “DEAD AHEAD” (Time)

    4 Rounds:

    21 Deadlifts (135/95)

    15 Pull ups

    9 Push Jerks (135/95)

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

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