CrossFit FC East – L.I.F.E.

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Warm-up

5 sets of Rolling

1x Burpee Penalty for every meter over or under 100m (5 burpee max)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 Kettlebell Swings (light)

10 Box step ups

Acccessory

Cool Down

Bike Erg 3 mins

Mobility

1:00 Couch stretch ea. side

1:00 Quad Smash ea. side