CrossFit FC East – L.I.F.E.

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Warm-up

3 Rounds

:30 sec Ski or Row

10 Floor Plate Press

8 Lunges (4 per side)

5 Push ups

Metcon (AMRAP – Rounds and Reps)

Min 0-4: Perform the AMRAP

Min 4-6: Rest

Min 6-12: Peform the AMRAP

Min 12-14: Rest

Min 14-22: Perform the AMRAP

After each 2 min rest, resume where you stopped in the previous AMRAP.

The AMRAP is:

8 Walking Lunges

10 Dball slams (or Plate Ground to Overhead)

8 Walking Lunges

6 Push ups (can be modified to hands elevated on a bar or box)

Acccessory

Bike 2 mins slow pace

1 min twisted cross

1 min child’s pose

1 min couch stretch