CrossFit FC East – L.I.F.E.

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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