CrossFit FC East – L.I.F.E.

View Public Whiteboard

Warm-up

2 Rounds

3 down and Back

10 Leg swings F/B S/S

5 Inch worms

-Into-

3 Rounds

:30 sec Jog

5 Floor Plate Press

3 Inverted row w/Barbell

Metcon (AMRAP – Reps)

Every 3:00 (5 sets)

200m Run on Runner

15 Inverted Rows

Max Reps Dumbbell Bench Press (light)
Pace needs to be the same through the workout. You will run 200m and that should take about 1:15. You will then do 15 inverted rows. On the rows you may need to break them up . You will then move to max reps of Dbell bench press. I would like for you to have 30 to 45 secs on the Bench press, Pick a weight that you should not get alot of reps in maybe 15-20 reps. Then at 3 mins on the clock start over.

* Score is total Dumbbell Bench reps

Mobility

walk on Runners for 3 mins

1:00 (each):

Banded tricep

Banded shoulder