CrossFit FC East – L.I.F.E.

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Warm-up

8:00 Clock

:30 Bike Erg or Air Bike

3 PVC Pass Throughs/Around World (L+R=1)

3 PVC Good Mornings

3 Step Back Lunges (L+R=1)

3 Inchworms

3 Air Squats

3 Light KB Swings

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20 Air Squats

40ft Walking Lunges

20 Push Ups

40ft Walking Lunges

20 KB Swings (to eye level)

–@ 5:00, 10:00, & 15:00 Rest 1 min.-

Acccessory

Cool Down-2:00 Slow Bike

Mobility: (1:00 each)

Twisted Cross Hold

Worlds Greatest Stretch

Seal Pose