CrossFit FC East – L.I.F.E.

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Warm-up

Tabata Row

8 rounds of 20 seconds on/10 seconds rest (4 minutes total)

Metcon (AMRAP – Reps)

14 minute Amrap

50’ Sled Push (light)

50’ Hand over Hand Sled pull

OR

14 minute Amrap:

8 Lunges

5 Ring Rows

50 ft wall ball carry (held in bear hug)

Accessory

Cool Down

3:00 Bike

Mobility

Overhead Banded Shoulder distraction (each)

Couch stretch

Lacrosse ball feet