CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7’s

With Hip Halo

2 Rounds

5 Burpees

5 Dumbbell Shoulder Press (light)

5 Box Step ups each leg

Metcon (AMRAP – Rounds and Reps)

Buy In 1600m Bike Erg (or 50/40 cal Air Bike)

@4 mins on the clock

Start 15 min Amrap

1 Devil Press

1 Thruster

1 Box Jump

Then change to 2,3,4,5,6 etc

@19 mins on the clock

Cash out 1600m Bike Erg (or 50/40 cal Air Bike)

Acccessory

Cool Down

2-3 mins on bike

Mobility

BB quad smash

BB hamstring smash

BB Shoulder smash