CrossFit FC East – L.I.F.E.

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Warm-up

2 rounds

1:00 Ski or Jog

1:00 Bike Erg or Air Bike

1:00 Row

-Into-

3 Rounds

10 Air Squats

10 Deadbugs

10 Wall Ball Push Press

Metcon (AMRAP – Reps)

16:00 AMRAP

10-9-8-7-6-5-4-3-2-1-2-3-4 etc

Wall Balls

7/6 Calorie Bike Erg after each set (or 5/4 Air Bike)

Cool Down

2:00 Machine

Mobility (LACROSSE BALL)

-Shoulder on wall

-Chest on rig