CrossFit FC East – L.I.F.E.

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Warm-up

2 Rounds

:30 Row

5 PVC Pass Throughs/ Around World r/l

5 Air Squats

5 Good Mornings

2 Rounds

:30 Ski or Row

5 Dead Bugs (R+L=1)

5 Mtn Climbers (R+L=1)

5 Sit Ups

2 Rounds

3 Dumbbell Shoulder Press

3 Sandbag to Shoulder (light) or 4 Alternating DB Snatches

Metcon (Distance)

Teams of 2

8 min AMRAP

Partner 1: 20 Sandbags to Shoulder (or 20 Alternating DB Snatches)

Partner 2: Max Distance Ski or Row

–Rest 2 min.–

8 min AMRAP

Partner 1: 20 Sandbags to Shoulder (or 20 Alternating DB Snatches)

Partner 2: Max Distance Ski or Row

(Both partners work at the same time and rotate after the 20 Sandbag/Snatches are complete)

Acccessory

Cool Down – Easy Walk 2:00

Mobility: (1:00 each)

Arm on Rig turn away

Worlds Greatest Stretch 4x r/l

Childs Pose