CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

-into-

10 min AMRAP

5 PVC Around the Worlds

5 PVC Pass Throughs

5 PVC Good Mornings

5 Ring Rows

10 Dumbbell Bench Press

1:00 Bike Erg or Air Bike

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

8 Ring Rows

8 Dumbbell Bench Press

15/12 Cal Bike Erg or Air Bike

Mobility

1:00 Each:

Banded Shoulder Distraction (each)

Lacrosse Ball Triceps