CrossFit FC East – L.I.F.E.

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Warm-up

Cross Over Symmetry

Then Row Warm Drill

:30 Arms only

:30 Legs only

:30 Full Body

:30 Arms only

:30 Legs only

:30 Full Body

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

250m Row

10 Double Kettlebell Press from Floor

10 Double Kettlebell Bent Over Row

60 yd Single Overhead Kettlebell Carry

Acccessory

Cool Down

3 min Bike

Mobility

1 min Seal pose

1 min Seated QL stretch