CrossFit FC East – L.I.F.E.

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Warm-up

Warm up

6 mins

:40 sec Row

5 Inch worms

5 Calf raises

5 Heel to toe rock

:20 sec Plank

Metcon (AMRAP – Rounds and Reps)

24:00 AMRAP

2:00 ON/1:00 Rest

8 Calorie Row

12 Plate Ground to Overhead (light)

18 Box Step ups

-Start where you left off

Acccessory

Mobility

1:00 Lacrosse Ball (each)

Bottom of foot

Trap

Shoulder