CrossFit FC East – L.I.F.E.

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Warm-up

7 min Amrap

10 Heel/Toe Rocks

3 Air Squats

5 PVC Pass Throughs/Around World r/l

5 Good Mornings

3 Toe Taps r/l

1 Inchworm

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

“A Plate Full”

5 Burpee to Plate

10 Plate Sit Ups

15 Floor Plate Press

20 Plate Squats

25 Plate Hops

100 foot Plate Carry (50 per side)

@ Do a one minute rest at minute 5:00, 10:00, and 15:00

Acccessory

Cool Down-Walk 2–3 min.

Arm on Rig-Chest/Tricep/Shoulder

Standing Quad/Hamstring/Calf