CrossFit FC East – L.I.F.E.

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Warm-up

3 Rounds

:30 Sec Row or Ski

8 Birddogs total

8 Air Squats

8 Dball to Shoulder

Metcon (AMRAP – Rounds and Reps)

16 min Amrap

15/12 Cal Ski or Row

12 Dball Cleans over Shoulder

9 Stick sit ups

Acccessory

Cool Down

Walk or bike 2-3 mins

Mobility

Banded Lat Pull down

Banded Hamstring

2 mins of the best part of your day