CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

Then 3 rounds

1 min Air Bike

15 Sec Double Kettlebell Farmery hold

5 Russian Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

18 Min Amrap

10 Cal Air Bike

60 yd Double Kettlebell Farmer Carry (heavy)

10 Russian Kettlebell Swings

Rest 1 min btw rounds

Acccessory

Cool Down on Assault Runner

Mobility

2:00 Couch Stretch

1:00 Banded Distraction