CrossFit FC East – L.I.F.E.

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Warm-up

9:00 AMRAP

1:00 Air Bike

5 PVC Pass Throughs and Around the Worlds

5 PVC Shoulder Press

5 Dead Bugs/side

5 Roll n Reach

Metcon (Checkmark)

Every 2:00 (5 Rounds)

30-second Max Calorie Air Bike

-@10:00-

Every 1:00 (10:00)

Even – 7 DB Shoulder Press

Odd – 5 Toes to Rig

-@ 20:00-

Every 2:00 (5 Rounds)

30-second Max Calorie Air Bike

Score = Total calories plus DB weight (count the weight of one dumbbell, not both)

Mobility

Walk 3:00

Mobility (1:00 each)

Couch Stretch

Pigeon Pose

Banded Tricep Stretch