CrossFit FC East – L.I.F.E.
Warm-up
8 rounds of Air Bike (20-sec work + 10-sec rest)
Then 2 rounds
8 Russian Kettlebell Swings
8 Push-ups
20-sec plank
Metcon (AMRAP – Rounds and Reps)
15 Minute Amrap
12/9 Calories on the Air bike
12 Kettlebell Swings
10 Seated Dumbbell press
Acccessory
Cool Down
2 min walk
Mobility
Foam Roll Lats
Foam Roll quads
Foam Roll upper back
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