Announcements

HOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.

CrossFit FC East – L.I.F.E.

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Warm-up

8:00 Amrap

:30 Ski or Row

:30 Bike Erg or Air Bike

3 Sandbag Deadlift or Double Dumbbell Deadlift

10 yd sled push + 10 yd sled pull (or 10 lunges)

Metcon (Time)

Team of 4

4 rounds

1. 250/200m Ski or Row

2. 30yd Sandbag Carry or Double Dumbbell Farmer Carry

3. 500/400m Bike Erg (or 15/12 cal Air Bike)

4. 30 yd Sled Push (or 50 foot lunge, can be weighted or unweighted)

All athletes on the team start on separate stations. Once all athletes have completed their station, all athletes will switch stations until all members of the team have completed each station 4 times

Cool Down

2:00 Walk

Mobility: (1:00 each)

Pigeon pose

Standing Hamstring Stretch