CrossFit FC East – L.I.F.E.

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Warm-up

2 Rounds

5 PVC Pass Throughs/Around World r/l

5 Good Mornings

5 Air Squats

2 Rounds with a light Dumbbell

3 Dumbbell Shoulder Press each side

6 Alternating DB Snatches

6 Step Back Lunges, unweighted

2 Rounds

1 Inchworm

1 Get over Box

4 Box Step Ups

Metcon (9 Rounds for time)

9 sets:

7 Double Dumbbell Push Press

10 Alternating Dumbbell Snatches

3 Burpee Box Get Overs

10 yd. Lunge Walk

Rest 1:1 (rest for the amount of time the round took to complete)

Time Cap- 27:00

Mobility

Cool Down -2:00 Walk

1:00 Each side:

Banded Lat/Shoulder/Tricep

Standing Quad Stretch

World’s Greatest Stretch

Pigeon Pose

Cat Half Back