CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

-into-

3 Rounds

1 min on Rower

5 Light Dumbbell Bench Press

5 Light Dumbbell Deadlifts

*increase your dumbbell weight each round in the warm up

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Dumbbell Bench Press

Dumbbell Deadlift

400m/320m Row after each set

Mobility

Cool Down

Ride Bike Erg or Air Bike for 3 mins

Mobility: Lacrosse Ball (each side)

Chest

Lats

Quads