CrossFit FC East – L.I.F.E.

View Public Whiteboard

Warm-up

8:00

:30 Row

10 PVC Around the World

10 PVC Pass Throughs

10 PVC Press

10 Bird Dog

:15 Plank

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

300/200m Row

10 yard Single Arm Overhead Dumbbell Carry (R)

5-10-15-20-25 ….D-ball Slams

10 yard Single Arm Overhead Dumbbell Carry (L)

** 10 yards = 30 feet

Mobility

2:00 Bike

-into-

1 min Couch Stretch

1 min Seal pose

1 min Lacrosse Ball Shoulders