Announcements

HOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.

CrossFit FC East – L.I.F.E.

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Warm-up

2 Rounds

:30 Bike Erg or Air Bike

5 PVC Pass Throughs/Around World r/l

5 PVC Good Mornings

5 PVC Overhead Squats

5 Dead Bugs r/l

-into-

3 rounds

3 Light DB Thrusters

3 Inchworms

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

15-12-9-6-3-6…

Dumbbell Thrusters

15-15-15-15-15…

Ab Mat Sit Ups

15-12-9-6-3-6…

Cal Machine of Choice

Cool Down

2:00 Walk

Mobility: (1:00 each)

Cats/Cows

Childs Pose