CrossFit FC East – L.I.F.E.

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Warm-up

2 sets

5 Kettlebell DL

5 Kettlebell DLHP

5 Kbell swings at eye level

5 Inchworms

5 Inchworms with push up

1:00 Run

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

200m Run

10 Kettlebell swings

6 Push-ups + shoulder taps

Pacing should be moderate throughout all rounds. If you need to take rests, make them quick. The runner should take you about 1 minute. If it’s taking longer, come off at 1 minute and try to keep your meters the same every round. The Kbell swings will be overhead unless you need to go to eye level. Push-ups + shoulder taps: you may do bar push-ups, box push-ups, and knee push-ups if you need to scale.

Cool Down

Walk 2 down and backs

Mobility (1:00 each)

Foam roll: quads, lats, calf