CrossFit FC East – L.I.F.E.

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Warm-up

3 rounds

1:00 Bike Erg or Air Bike

8 BirdDogs

:20 Double Dumbbell Farmer Hold

4 Light D-ball/Sandbag Over Shoulder (or Alternating DB Snatch)

5 Jumping Air Squats

2 Box Get Overs

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

Team of 2

P-1 Max Cal Bike Erg (or Air Bike)

P-2

25 foot Double Dumbbell Farmer Carry

6 Dball/Sangbag Cleans (or Alt DB Snatches)

25 foot Double Dumbbell Farmer Carry

*Switch when P-2 gets back to the bike.

Mobility

Cool Down – 2:00 Bike

1:00 Each:

Lacrosse Ball

-Knee

-Shoulder

Feet