CrossFit FC East – L.I.F.E.

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Warm-up

8 min Warm up

Tabata Air Bike – 8 rounds of :20 sec work/:10 sec rest (4 minutes total)

2-3 rounds (until 8 minutes) of:

3 med ball clean

5 air squats

3 hand release push ups

10 around the world w/pvc

10 pass throughs w/ pvc

Metcon (Checkmark)

20 mim EMOM

Min. 1 -15 Ab Mat Sit ups

Min. 2 -5 Burpee Ring Row

Min 3 – 5 Medball cleans

Min 4 – 10/8 cal Air Bike

Acccessory

1 MIN Calf stretch each leg

:30 sec banded lat pull back each side

:30 banded tricep stretch each side

:30 sec left side child pose

:30 sec right side child pose

1 min child pose