CrossFit FC East – L.I.F.E.

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Warm-up

6 min AMRAP

10 PVC around the world

10 PVC pass throughs

:30 Bike erg or Air Bike

5 Inchworms

:30 Row

5 Down dog to seal pose

Metcon (Time)

Teams of 2

0:00-8:00:

80 Double Dumbbell Shoulder Press

80 Calorie Row

-Split reps as desired-

8:00-16:00

80 Sit ups

80 Cal Bike Erg OR 60/50 Cal Air Bike

-All work is shared. Both partners work at the same time, switching back and forth as needed-

Acccessory

Bike 2 mins slow pace

1 min Lat banded pull

1 min Twisted cross

1 min Hamstring stretch