CrossFit FC East – L.I.F.E.

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Warm-up

3 Rounds

:30 Bike Erg or Air Bike

:15 Plank Hold

4 Push ups

4 Sit ups

Metcon (Time)

Team of 2

7000m Bike Erg (or 200/160 cal Air Bike)

P-1 Bike

P-2 50 yd Sandbag Carry or KB/DB Goblet Hold Carry

*Every 1000m (or 25/20 calories on the Air Bike:

7 Up downs

14 Sit Ups

Time Cap 24:00

cool down

2:00 Walk

Mobility (1:00 each)

QL Stretch

Foam Roll Quads