CrossFit FC East – L.I.F.E.

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Warm-up

3 sets:

30-second Ski (or Row)

10 yard sled push (empty) (or walking lunge)

5 Wall balls (light weight ball)

5 Deadlifts (light weight)

Metcon (AMRAP – Rounds and Reps)

20:00 Amrap

Team of 2

P1-Amrap

10 Wall balls

5 Deadlifts

P2-

30yd sled push

5 Calorie Ski

30yd sled push

Rest :30 sec after partner 2 finishes and then switch

Acccessory

Cool Down

Walk 2 to 3 mins

Mobility

Banded Hamstring from rig

Knee to chest rock

Seal pose