CrossFit FC East – L.I.F.E.

View Public Whiteboard

Warm-up

7 Rounds

:30 Row

1 Crossover Exercise or Banded 7’s Exercise

3 Dead Bugs r/l

1 Inchworm

Empty Barbell Shoulder Press Warm Up

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

16/12 Cal Row

4-8-12-16-20-24…Ab Mat Sit Ups

2-4-6-8-10-12…Shoulder Press

Acccessory

3:00 Walk on Air Runner

LaX Ball- “Judi” Chops

2:00 Couch Stretch r/l

Down Dog To Seal

1/2 Back Cat

Lay on Back – arms overhead