CrossFit FC East – L.I.F.E.

View Public Whiteboard

Warm-up

8:00 Clock

:30 Bike Erg or Air Bike

3 Arm Circles small/medium/large, forward and reverse

3 DBall or Wall Ball Thrusters

3 Bird Dogs right/left

10 yd. Walk on Toes

10 yd. Walk on Heels

:30 Jump Rope/Plate Hops

1 Zombie Rope Climb or 3 Ring Rows

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

2 Rope Climbs (or 6 Strict Pull-ups or 6 Ring Rows)

8 DBall/Wall Ball Over Rig (throw ball over the pull-up bar)

16 Plank Shoulder Taps (8/side)

32 Single Under Jump Rope

cool down

Cool Down- 2:00 Bike or Walk

Banded Lat/Shoulder/Tricep

Banded Hamstring/Calf/Quad

Down Dog to Seal 4x