CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

Then 4 Rounds

:30 Row, :30 rest

Then

5 min warm up to get weight on bar for Barbell Deadlift

Metcon (AMRAP – Rounds and Reps)

3 sets

5:00 AMRAP

10 Deadlifts

10 Knee Raises

300m Row (50m = 1 rep)

Rest 1 min

Acccessory

Cool Down

2 min walk

Mobility

Banded Hamstring Stretch

Banded Lat Stretch