CrossFit FC East – L.I.F.E.

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Warm-up

6 min Amrap

:20 sec Ski or Row

2 Burpees

4 Front Rack Lunges (with 1 or 2 DBs)

2 Hand Release Push Ups

4 Air Squats

6 Russian Kbell swings

Metcon (AMRAP – Rounds and Reps)

18 min Amrap

200m Ski (or Row)

3 Burpees/Up Downs

10 Lunges

7 Hand Release Push Ups

9 Goblet squats with Kettlebell

11 Russian Kettlebell Swings

Acccessory

Cool Down

Walk 2-3 mins

Mobility

1 min calf stretch on wall

1 min twisted cross

1 min forward fold