CrossFit FC East – L.I.F.E.

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Warm-up

8 rounds

Air bike (Tabata)

20 seconds of work, followed by 10 seconds of rest, for 4 minutes total.

-Into-

2 Rounds

8 up downs

5 PVC good morning

3-inch worms

Metcon (AMRAP – Rounds and Reps)

20 min Amrap

12/10 Cal on Air Bike

8 Sumo Kettlebell Deadlifts

6 Burpee Box Step Over

-Rest 1 min after rounds-

Acccessory

Walk 2 mins

Mobility (Each side)

1:00 Seated Forward fold L/R/C

1:00 Banded Hamstring Stretch