CrossFit FC East – L.I.F.E.

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Warm-up

2 Rounds

:30 Air Bike

5 Air Squats

5 Good Mornings

:30 Row

10 Dead Bugs

10 Bird Dogs

Metcon (Checkmark)

Teams of 2

Every Minute for 10:00

P1 – :45 Max Cal Air Bike

P2 – 15 Sit Ups

-Alternate each minute for 5 Rounds (10 minutes)

Rest 5:00

Every Minute for 10:00

P1 – :45 Max Cal Row

P2 – 5 Front Squats

-Alternate each minute for 5 Rounds (10 minutes)

Mobility

1:00 Each:

Legs on Wall-Straight

Cats/Cows

Child Pose