Announcements

HOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.

CrossFit FC East – L.I.F.E.

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Warm-up

3:00 Machine (Bike, Row, Ski, or go for a jog)

-into-

8:00 AMRAP

10 Air Squats

10 Banded Pull Aparts

5 PVC Muscle Cleans

3 PVC Hang Power Cleans

Metcon (Time)

5 Rounds

5 Front Squats

10 Hanging Knee Raises

15 Elevated Push Ups

20 Step Ups (onto low box or plates)

Cool Down

2:00 Walk

Mobility: (1:00 each)

Couch Stretch

Wall sit V-Stretch

Banded Shoulder Distraction