CrossFit FC East – L.I.F.E.

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Warm-up

5 Rounds

:20 sec Air Bike

5 Light Weight Russian Kettlebell Swings

5 Heel to toe Rock

5 Box Step Up and Overs

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

30 Lateral Kettlebell Step Up (held any way)

20 Russian Kettlebell swings

10 Calorie Air Bike

Mobility

2 mins on Air Bike, slow

Mobility: 1:00 each side

Kettlebell smash on Quads

Seal Pose

Child Pose