CrossFit FC East – L.I.F.E.

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Warm-up

2 Rounds

:30 Bike Erg or Air Bike

5 PVC Good Mornings

5 PVC Thrusters

:30 Ski or Row

5 Heel/Toe Rocks

5 Mountain Climbers

:30 Jump Rope or Jumping Jacks

Metcon (3 Rounds for reps)

5:00 AMRAP

50 Jump Rope Single Unders (or Plate Hops)

10 Plate Ground to Overhead

——-Rest 1:00——–

Every 2:00 for 10:00

:30 Max Cal Ski or Row

10-8-6-4-2 Deadlifts

——-Rest 1:00——–

5:00 AMRAP

50 Jump Rope Single Unders (or Plate Hops)

10 Plate Ground to Overhead

Mobility

2:00 Bike Erg or Air Bike

-into-

1 min Foam Roll Quads

1 min Foam Roll Hamstrings

1 min Foam Roll Calves