CrossFit FC East – L.I.F.E.

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Warm-up

6 min

Warm up

1 min on any machine

5 Inch worms

5yd empty sled push + 5 yd empty sled pull OR 10 yard lunge

Metcon (Time)

15/12 Cal Row

20yd Sled Push (3×25/3×15)

20 Alternating Dumbbell Snatch

20yd Sled Pull

15/12 Cal Air Bike

20yd Sled Push

20 Alternating Dumbbell Snatch

20yd Sled Pull

15/12 Cal Ski Erg (or Row)

20yd Sled Push

20 Alternating Dumbbell Snatch

20yd Sled Pull

** Non sled version in the coach notes

Acccessory

Cool Down

Walk 2-3 mins

Mobility

Child pose L/R/C

Quad smash

Banded lat pull down