CrossFit FC East – L.I.F.E.

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Warm-up

1:00 Air Bike

6 PVC Pass Throughs

6 PVC Around the Worlds (3 per side)

6 PVC Good Mornings

1:00 Air Bike

6 Dead Bugs

6 light Alt Dumbbell Snatch

6 light Alt Dumbbell Clean and Jerk

Metcon (2 Rounds for reps)

Every Minute for 20:00 (Switch Back and Forth on the minute)

#1 – 1:00 Max Cal Air Bike

#2 – 10 Dumbbell Clean and Jerks, alternating, + Max Sit Ups in remaining time

Score = Total Cal + Sit Ups

Mobility

Walk for 2 mins

Mobility: 1:00 (each)

Lacrosse Ball: Chest/Tricep/Lat

Standing Quad/Hamstring/Calf stretch