CrossFit FC East – L.I.F.E.
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
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