CrossFit FC East – L.I.F.E.

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Warm-up

5:00-7:00 min Clock

:45 Bike Erg or Air Bike

5 PVC Pass Throughs/Around World (right/left)

5 Good Mornings

3 Burpee Box Steps

3 light sandbag cleans (or light power cleans)

Metcon (Calories)

Teams of 3

30 min AMRAP

P1-Max Cal Bike Erg or Air Bike

P2- 4 Sandbag Cleans (or 4 power cleans)

20yd. Farmers Carry

4 Burpee Box Get Over

20 yd. Farmers Carry

P3-Rest

cool down

Cool Down- 2:00 Walk

1:00 Each:

Legs on Wall – Straight

Standing Quad Stretch

Cats/Cows

Palms on floor-Forearm Stretch