CrossFit FC East – L.I.F.E.

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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