CrossFit FC East – L.I.F.E.

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Warm-up

2 rounds

:30 Bike Erg or Air Bike

5 Dead Bugs

10 Heel Toe Rocks

:30 Row

5 PVC Pass Throughs/Around World r/l

5 PVC Good Mornings

Metcon (Time)

4 rounds

20 Abmat Sit Ups

20 yd. Sled Push (1 Plate/empty)

-Rest 3:00-

2000m Bike Erg (or 60/50 cal Air Bike)

Acccessory

Walk 2 mins

Mobility (Each side)

1:00 Couch Stretch

1:00 Lacrosse Ball (shoulders)

Foam Roll Quads