CrossFit FC East – L.I.F.E.

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Warm-up

6 mins

30-sec row

8 Light weight wall balls

8 Sit-ups

8 Push-ups

10 Around the world

10 Pass-throughs

Metcon (Time)

Team of 2

For Time

4000/3000m Row

One partner rows while the other completes:

5 Hanging knee raises

10 Wall Balls

15 Push-ups

Switch after each round of the second part. Workout is over when the 4000/3000m row is achieved.

* P1 rows while P2 works. Switch. Workout is finished went meters are completed.

Acccessory

Cooldown

2 min walk

Mobility

1:00 Standing quad stretch (each)

2:00 Wide leg forward fold