CrossFit FC East – L.I.F.E.
Warm-up
3 Rounds
2 min on Bike Erg or Air Bike
5 Heel to toe rock
5 Box step ups
5 Inch worms
5 Up downs
10 Alternating Hang Dumbbell Snatches *
* For the first 2 rounds, the snatches are from the hang. For the 3rd round, take it from the floor.
Metcon (AMRAP – Rounds and Reps)
2000m/1600m Bike Erg or 800M Run or 60/48 cal Air Bike
@5:00 on clock
10:00 AMRAP
10 Alt Db Snatch
8 Burpee Box step Over
@15:00 on the clock
2000m/1600m Bike Erg or 800M Run or 60/48 cal Air Bike
* Score the AMRAP, comment with your final Bike/Run time.
cool down
Foam Roll:
Quads
Lats
Calf
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