CrossFit FC East – L.I.F.E.

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Warm-up

Hip Halo Warm Up

Into..

3 Rounds

:30 Bike Erg or Air Bike

3 Alternating V-ups (L+R=1)

3 Front Squats (first set empty bar, second set light, third set moderate)

Metcon (AMRAP – Rounds and Reps)

3 sets

2 min. AMRAP

10 Stick Sit Up

10 Front Squats

* Rest 2 min between sets –

Acccessory

Cool Down- 2:00 Slow Bike

Mobility: (1:00 each)

Couch Stretch

World’s Greatest Stretch

Pigeon Pose