CrossFit FC East – L.I.F.E.

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Warm-up

3 rounds

1:00 Machine of choice (row/ski/bike/run)

10 Step ups

10 yard sled push (or 25ft lunge)

10 Kettlebell Swings

Metcon (AMRAP – Reps)

7 min AMRAP

25 Wall Balls

30 Yard Lunge Walk

Rest 1 min.

7 min AMRAP

25 Alternating DB Hang Cleans

30 Yard Sled push (or 30 yard heavy carry)

Acccessory

Cool Down

2-3 mins on bike

Mobility

2:00 Couch stretch (each)

1:00 Lacrosse Balls Shoulders (each)