CrossFit FC East – L.I.F.E.

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Warm-up

3 Rounds:

:30 Assault Bike

:10 Second Bar Hang

10 Hollow Rock

3 Light DB Manmakers

Metcon (AMRAP – Rounds and Reps)

3x 5:00 AMRAP

3 Man Makers

6 Dual DB Front Rack Lunges

9 T2B/Knee Raises/Ab Mat sit ups

12 Cal Assault Bike

-2:00 Rest-

*3 Rounds of 5:00 work and 2:00 rest

*Restart each 5 min AMRAP

Cool Down

Walk 2 down and backs

Mobility (1:00 each)

Couch

Pigeon Pose

Overhead Banded Distraction