CrossFit FC East – L.I.F.E.

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Warm-up

8:00 AMRAP

:30 Row Legs only

:30 Row Arms only

:30 Row Both

3 Good Mornings

3 Light DB Snatch r/l

3 Lunge Steps r/l

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10/8 Cal Row

10 yd. Dumbbell Lunge Walk

10 Alternating Dumbbell Snatches

10 yd. Dumbbell Lunge Walk

* Lunges are with a single dumbbell held any way

Acccessory

Cool Down

2 minute walk

5 SLOW PVC Pass Throughs/ Around World r/l

Foam roll calves

LaX ball Feet

Standing Quad/Hamstring Stretch