CrossFit FC East – L.I.F.E.

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Warm-up

2 mins on Bike Erg or Air Bike at a good warm up pace

Then 2 rounds

8 Heel to toe Rock

10 Jump Rope Singles or Plate Hops

5 Light weight Wall Balls

8 PVC Around the World

8 PVC Pass throughs

5 Double Dumbbell Push Press

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Wall Balls

50 Jump Rope Singles or Plate Hops

10 Double Dumbbell Push Press

50 Jump Rope Singles or Plate Hops

* Decrease jump rope reps if needed

Acccessory

Cool Down

2-3 min walk

Mobility

Spend around 5 mins on

Lacrosse Ball on Bottom of Feet

Lacrosse Ball on Calves

Lacrosse Ball on Shoulder on the Wall