CrossFit FC East – L.I.F.E.
Warm-up
2 Rounds
:30 Ski Erg or Row
6 Wall Ball Thrusters
3 Inchworms
6 PVC Pass Throughs/Around the Worlds
3 Step Back Lunges/side
6 Floor Plate Press
3 Dead Bugs/side
Metcon (AMRAP – Rounds and Reps)
3 Rounds
3:00 AMRAP
9 Wall Balls
6 Wall Ball Sit Ups
3 Burpee + Jump or Step Over Wall Ball
-Rest 2:00-
3:00 AMRAP
12/9 Cal Ski Erg or Row
9 Push Ups
20 foot Walking Lunge down and back (40 feet total)
-Rest 2:00-
Acccessory
Bike/Walk 2:00
Mobility:
Arm on Rig, turn away – Stretch Chest, Tricep, Shoulder
Standing Quad, Hamstring, Calf
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