CrossFit FC East – L.I.F.E.

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Warm-up

8 Rounds

Air Bike :20 work/:10 Rest

-Into-

Warm up to weight

4 light KBell swings

4 Push ups

4 Up downs

Metcon (3 Rounds for reps)

30 EMOM

Min 1: Max Cal Air Bike

Min 2: Rest

Min 3: Max Kettlebell Swings

Min 4: Rest

Min 5: Max Burpees

Min 6: Rest

You will be working every minute with a minute of rest afterward. The rest should be enough for you to recover and get back at it. The score is the total reps of each movement.

Acccessory

Bike/Walk 2:00

Mobility: Foam roll

Quads

calf

Lats