CrossFit FC East – L.I.F.E.

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Warm-up

6:00 AMRAP:

:30 Bike Erg or Air Bike

5 KB Sumo Stance Deadlift

5 KB High Pull

5 KB Sumo DL High Pulls

5 Box Step Ups *

* For the first 2 rounds, do the step ups unweighted. Then, begin practicing with wall ball in later rounds.

Metcon (Calories)

27:00 AMRAP

Max Calorie Bike Erg or Air Bike

*Every 3:00 (Starting at 0:00)

10 KB Sumo Deadlift High Pulls

10 Box Step Ups w/ Wall Ball (14/10)

cool down

Walk/Bike 3 mins

-into-

1:00 Couch Stretch (each)

1:00 V-Stretch (laying down)