CrossFit FC East – L.I.F.E.

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Warm-up

10 yd. Walk on toes

10 yd. Walk on Heels

10 yd. Step Pull Knee Up

10 yd. Step Pull Foot Up (Knee goes out)

Then…

7 Rounds

:30 Run or Row

1 Crossover Symmetry or Banded 7s

2 Inchworms

3 PVC Thrusters (Rounds 1-4 use empty barbell.) Rounds 5,6,7 may add weight)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

25 Pull Ups

200m Run or 250/200 m Row

15 Barbell Thrusters

400m Run or 500/400m Row

15 Thrusters

200m Run or 250/200m Row

25 Ab Mat Sit Ups

—-Rest 2:00 and then start again until 20 minutes is up —

Pull-ups can be kipping, strict, banded, or ring rows

The weight on the barbell should be such that the thrusters can NOT be done unbroken.

Score =Total Rounds + Reps

200m Run = 5 reps

250/200 Row = 5 reps

400m Run = 10 reps

500/400 Row = 10 reps

Acccessory

Cool Down- 2:00-3:00 Walk or Easy Bike

2:00 Couch Stretch r/l

Banded Shoulder Stretch