CrossFit FC East – L.I.F.E.

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Warm-up

3:00 Bike

-into-

3 Sets

10 Single Arm Dumbbell Suitcase Deadlifts (per side)

10 Sit Ups

10 Single Arm Dumbbell Bench Press (each)\

10 Ring Rows

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

500/400m Bike erg OR 15/12 cal Air Bike

8 Dumbbell Burpee Deadlifts

16 Dumbbell Bench Press

** Both movements are performed with 2 dumbbells

Cool Down

2:00 Machine

Mobility (1:00 Each)

– V-Sit on wall

– Barbell Quad Smash