CrossFit FC East – L.I.F.E.

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Warm-up

5:00 AMRAP

:30 Bike Erg or AIr Bike

5 PVC Pass Throughs/Around World

5 Good Mornings

5 Dead Bugs R/L

Into… Barbell Push Press Review as a group (with PVC)

Then…work up to workout weight with barbell. May take barbell from the ground if comfortable or can take it from the rack.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

12/10 Cal Bike Erg or Air Bike

9 Ab Mat Sit Ups

6 Barbell Push Press

—–Rest 3 min.—-

6 min AMRAP

15/12 Cal Bike Erg or Air Bike

12 Ab Mat Sit Ups

9 Barbell Push Press

——Rest 2 min.—-

3 min AMRAP

18/15 Cal Bike Erg or Air Bike

15 Ab Mat Sit Ups

12 Barbell Push Press

Acccessory

Cool Down – 2:00 Slow Bike

Banded Lat/Shoulder (from rig)

Standing Quad/Hamstring/Calf

4X Cats/Cows