CrossFit FC East – L.I.F.E.

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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