CrossFit FC East – L.I.F.E.

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Warm-up

1:00 Air Bike (:30 easy/:20 moderate/:10 hard)

5 PVC Pass Throughs

5 PVC Around the Worlds

5 PVC Good Mornings

5 Air Squats

-into-

3 Rounds

1:00 Air Bike (:30 easy/:20 moderate/:10 hard)

5 Wall Ball Thrusters (last round switch to regular wall balls)

5 Ring Rows

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

2-4-6-8-10. . .

Cal Air Bike

Wall Balls

Ring Rows

cool down

2:00 Walk

Mobility (1:00 each)

Couch Stretch r/l

Banded-Lat/Shoulder/Chest

Down Dog to Seal Pose

Child’s Pose