CrossFit FC East – L.I.F.E.

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Warm-up

3 sets

1 min Assault bike (:30 easy, :20 mod, :10 fast

5 Downward dog to seal pose

4 Burpees

2 Sandbag/Dball cleans

(building across in weight)

Metcon (AMRAP – Reps)

Team of 2

30 min AMRAP

10/8 Cal Air Bike

6 Burpee box get over

4 D-ball/Sandbag cleans

Each round will be You go; I go until 30 minutes on the clock. If you don’t have a partner, rest as long as it takes you to complete a round.

Cool Down

Walk 2 down and backs

Mobility (1:00 each)

Pigeon pose

Hamstring stretch on box

Child pose