CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

-into-

10:00 AMRAP

1:00 Air Bike

10yd Sled Push/Pull (or 50 foot walking lunge)

10 Single Arm Dumbbell Suitcase Deadlifts (5 per side)

5 Single Arm Hang Dumbbell Cleans

5 Dumbbell Shoulder Press

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

Teams of 2

P1 – 30 yd. Sled Push (45/25)

P2 – 12 Dumbbell Deadlifts (light)

-Switch-

P1 – 30 yd. Sled Push (45/25)

P2 – 9 Dumbbell Hang Cleans (light)

Switch

P1 – 30 yd. Sled Push (45/25)

P2 – 6 Dumbbell Shoulder to Overhead (light)

** If sleds are not available, sub 50 foot walking lunge

Mobility

1:00 Each:

Couch Stretch

Down Dog to Seal

Child Pose