CrossFit FC East – L.I.F.E.

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Warm-up

3 Rounds

1:00 Row

5 PVC Good Mornings

10 Heel/Toe Rocks

5 KB Sumo Deadlift High Pull (light first round, moderate second round, heavier third round)

10yd. Empty Sled push (or 10 yd walking lunges in round 1, 10yd front rack carry with KB in rounds 2/3)

Metcon (AMRAP – Rounds and Reps)

15 min. AMRAP

1-2-3-4-5-6…

Cal Row

KB Sumo DL High Pull (Challenging weight)

10yd.-20yd-30yd-40yd-50yd-60yd…

Sled Push (25#/empty) (or front rack carry holding KB)

Score = complete Rounds plus reps

Every 5yd.on Sled/lunge = 1 rep

Acccessory

Cool Down – 2:00 Machine)

Mobility: (1:00 each)

Couch

Banded Shoulder Stretch

Cats/Cows

Standing Hamstring/Calf