CrossFit FC East – L.I.F.E.
Warm-up
6:00 Clock
:30 Run or Bike
3 PVC Pass Throughs/Around World
3 Air Squats
3 Scap Pull Ups (Rig or Rings)
3 Inchworms
3 Heel/Toe Rocks
3 Ankle Circles (each)
Metcon (2 Rounds for reps)
Murph Prep
15 min AMRAP
200m Run/400m Bike
5 Pull-Ups
10 Bar Push-Ups
15 Air Squats
—-rest 3 min.—-
10 min AMRAP
50m Run/100m Bike
1 Pull Up
2 Bar Push Ups
3 Air Squats
Acccessory
Cool Down – Walk or Bike 2:00
2 min Couch Stretch
1 min Seal Pose
1 min Bicep stretch on wall
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