CrossFit FC East – L.I.F.E.
Warm-up
Rowling 100m +/-
Penalty: Burpees – 4 Max each round
-Into-
5 min
5 Air Squats
5 Double Dumbbell Strict Press
5 Double Dumbbell Thrusters
5 Lunges R/L
5 Bird Dogs
Metcon (AMRAP – Rounds and Reps)
4 Double Dumbbell Thrusters
6 Double Dumbbell Box Step-ups
8 Cal on Rower
Work 2mins- Rest 1 min
Work 4 mins-Rest 2 mins
Work 6 mins-Rest 3 mins
Work 8 mins
*Restart back to the beginning after each set. Timeline available in coach notes.
Mobility
Walk for 2 mins
Mobility: 1:00 (each)
twisted cross
calf stretch
child pose
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