CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

-into-

6:00 Amrap

30-second Row

3 Light Med-Ball Slams

5 Med-Ball Front Squats

Metcon (3 Rounds for calories)

Every Minute (5:00)

7 D-ball Slams

Max Calorie Row

Rest 2:00

Every Minute (6:00)

6 D-Ball Over Shoulder

Max Calorie Row

Rest 3:00

Every Minute (7:00)

5 D-Ball Squats

Max Calorie Row

Mobility

Walk 2-3 mins

Mobility: 1:00 each side

couch stretch

lacrosse ball shoulders