CrossFit FC East – L.I.F.E.

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Warm-up

Hip Halo Activation

Then

10 yard (each):

Walk on Toes

Walk on Heels

Step knee up

Step butt kick

Step calf stretch (foot forward, straight leg, grab toe)

5 min AMRAP

1:00 Bike Erg or Air Bike

5 Air Squats

5 Arm Circles small, medium, large

5 PVC Good Mornings

5 min Front Squat Skill Work with 2 light Dumbbells (review and practice form)

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1 Dumbbell Front Squats (Light)

3-4-5-6-7-8-9-10-11-12 Abmat Sit Ups

160m run (after each set)

Acccessory

Cool Down – walk 2:00

1:00 (each)

Legs on Wall-Straight/Straddle/Squat

Couch Stretch

Childs Pose

5 SLOW pass Throughs Around World