CrossFit FC East – L.I.F.E.

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Warm-up

8:00 Clock

:30 Air Bike

3 PVC Pass Throughs/Around World r/l

6 Good Mornings

3 Squat Jumps

6 Cossack Squats

3 Inchworms

Metcon (Calories)

3 Rounds

6 min AMRAP

12/9 Cal Air Bike

9 Burpee Box Get Overs

12/9 Cal Air Bike

6 Burpee Box Get Overs

12/9 Cal Air Bike

3 Burpee Box Get Overs

Max Cal Air Bike

Rest 3 min

Acccessory

Cool Down – 2:00 Slow Assault Bike or Walk

Arm on Rig Turn Away

Elbow on Rig

Standing Quad/Hamstring/Calf

Down Dog to Seal 2X