CrossFit FC East – L.I.F.E.

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Warm-up

6 min Amrap

5 cal on Bike Erg or Air Bike

5 Air Squats

5 cal on Bike Erg or Air Bike

5 Dball/Medball Clean to Shoulder

5 cal on Bike Erg or Air Bike

5 Dball/Medball Overhead Press

Metcon (Time)

400m Bike Erg or 12/10 cal Air Bike

20 Dball/Medball Thrusters

4 Alternating D-ball/Medball Clean to Shoulder

400m Bike Erg or 12/10 cal Air Bike

20 Dball/Medball Thrusters

6 Alternating D-ball/Medball Clean to Shoulder

400m Bike Erg or 12/10 cal Air Bike

20 Dball/Medball Thrusters

8 Alternating D-ball/Medball Clean to Shoulder

400m Bike Erg or 12/10 cal Air Bike

20 Dball/Medball Thrusters

10 Alternating D-ball/Medball Clean to Shoulder

Acccessory

Mobility

Banded lat pull down

Banded chest stretch

Banded hamstring