CrossFit FC East – L.I.F.E.

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Warm-up

2 sets

1:00 Bike Erg

5 PVC Pass Throughs/Around World r/l

5 Dead Bugs r/l

5 yd. Empty Sled Push/Pull Back

5 Single Leg Box Step Ups

10 Hanging Knee Raises

Metcon (Time)

5 Rounds

Teams of 2

P1 –

5 yd. Sled Push/Pull Back

10 yd. Sled Push/Pull Back

5 yd. Sled Push/Pull Back

5 Box Jumps

P2-

5 Pull Ups

10 AB Mat Sit Ups/GHDs

-Switch-

Mobility

walk on Runners for 3 mins

1:00 (each)

Foam Roll Hamstring/Calf/Inner Thigh

Lacrosse Ball Tricep/Chest on Box