CrossFit FC East – L.I.F.E.

View Public Whiteboard

Warm-up

10:00 AMRAP

1:00 Machine

10 Single Arm Dumbbell Shoulder Press (each)

10 Sit Ups

10 Deadbugs

10 Roll and reach

5 Deadlifts (empty bar)

Metcon (Time)

Teams of 2

Buy In: 2000/1800m Bike erg (or 60/48 cal Air Bike)

—into—

50 synchro push press (45/35 – empty barbell)

50 synchro abmat sit-ups

50 synchro deadlifts (empty barbell)

—into—

Buy Out: 2000/1800m Bike erg (or 60/48 cal Air Bike)

Acccessory

Walk 3 down and back.

Mobility: 1:00 Each

Spiderman Stretch

Pigeon Pose

Couch Stretch