CrossFit FC East – L.I.F.E.

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Warm-up

Tabata 8 Rounds

:20 sec work/:10 sec rest

Air Bike

-Into 3 rounds-

5 Ring rows

3 Air squats with 3-sec hold (bottom)

1 Down and back Run

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

6 Ring Rows

10/8 Cal Air Bike

24 Air squats

10/8 Cal Air Bike

6 Ring Rows

1x50ft Shuttle. Run

Pacing should be consistent through all rounds. Each round may take 3-4 mins.

Acccessory

Walk 3 down and back

Mobility: Lacrosse Ball

-Shoulder

-Pec

-Calf