CrossFit FC East – L.I.F.E.

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Warm-up

6 min amrap

10 cal Bike Erg (or 8 cal Air Bike)

:15 Plank hold

4 Dumbbell Bent over Row/side

4 Dumbbell Hang Power Clean/side

Metcon (AMRAP – Rounds and Reps)

16 min Amrap

800m Bike Erg (or 24/20 cal Air Bike or 400m Run)

2 Rounds

8 Double Dumbbell Bent Over Row

8 Dball/Sandbag Cleans or 8 Double Dumbbell Power Cleans

Acccessory

Cool Down

Walk 2-3 mins

Mobility

Foam roll quads

Seated QL stretch

Seal pose