CrossFit FC East – L.I.F.E.

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Warm-up

8:00 AMRAP

:30 Bike Erg or Air Bike

3 Bird dogs r/l

3 Dead Bugs r/l

3 Floor Plate Press

3 Light Devils Press

3 Empty Barbell Bench Press

Metcon (Checkmark)

Every Minute (12:00)

-Work in pairs

P1 – Max Cal Bike Erg (or Air Bike)

P2 – 6 Devils Press

Switch every Minute

—-Rest 3:00——-

Every Minute (6:00)

P1- 4 Bench Press

P2 – 8 Situps

Switch every Minute

Mobility

Cool Down – 2:00 Walk Down and Back

1:00 Each:

Legs on Wall – Straight

Standing Quad

Cats/Cows

Childs Pose