CrossFit FC East – L.I.F.E.

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Warm-up

8:00 AMRAP

1:00 Row

15 foot Bear walk

3 Kettlebell swings

1 Burpee

5 Lunges each leg

3 Banded Pull ups

30 Jump rope/plate hops

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

3 Burpee Pull ups*

30 Single Unders

50ft Kettlebell Goblet Walking Lunges (or 16 lunges in place)

-REST 5 MINS–

10:00 AMRAP

10/8 Cal Row

25ft Bear Crawl

15 Kettlebell Swings

25ft Bear Crawl

Mobility

Cool Down – 2:00 Bike

1:00 Each:

Foam roll Lats

Foam roll Hamstrings

Foam roll calf