CrossFit FC East – L.I.F.E.

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Warm-up

3 sets:

:30 Row

3 Air Squats

3 Inch Worms

3 Plate Presses from Floor

3 Shrugs w/Barbell from Hang

3 High Pulls from Hang

3 Hang Muscle Cleans

Metcon (Distance)

Every 2:00 for 15 Rounds

:30 Max meter Row

5 Elevated Push Ups

5 Hang Power Cleans (95/65)

cool down

Walk/Bike 3 mins

-into-

1:00 Lacrosse Ball Shoulders (each)

1:00 Lacrosse Ball Pec (each)

1:00 Lacrosse Ball Palm (each)