CrossFit FC East – L.I.F.E.
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
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