CrossFit FC East – L.I.F.E.

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Warm-up

3 Rounds

1:00 Bike Erg or Air Bike

1:00 Ski Erg or Row

5 PVC Good Mornings

5 Light Single DB RDLs (each side)

10 Dead Bugs

Metcon (Time)

Partner WOD

30 Synchro D-Ball Slams

@ 5:00

5 Rounds For Time

5 Partner Deadlift (one bar)

20 Calorie Bike Erg or 16 cal Air Bike (split)

Acccessory

Cool down:

Slow bike or walk

Couch stretch – 2:00 r/l

Legs on Wall- straight/straddle/squat

Childs Pose

Elbow on wall-tricep

Hand on Wall-chest