CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

Then…

3 Rounds

3 Squat Jumps

3 Box Step Ups (3 per leg)

3 Single Arm Light Push Press

3 Heel Toe Raises

Metcon (AMRAP – Rounds and Reps)

4 Rounds of 4 min AMRAP followed by 2 min Rest

8 Jumping/Kipping Pull Ups

12 Dumbbell Box Step Ups with one dumbbell

8 Dumbbell Push Press R

12 yd. Single Dumbbell Overhead Carry R

8 Dumbbell Push Press L

12 yd. SA DB Overhead Carry L

Acccessory

Cool Down: 2:00 Walk

LaX Ball – Chest/Shoulders/Lats

Barbell Smash-Quad/Hamstrings/Calf