CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

Then 4 Rounds

:30 sec Bike Erg or Air Bike

6 Iron Cross

5 Sit Ups

4 Air Squats

Metcon (Time)

4 Rounds

12 Pull ups/Ring Rows

600/500m Bike Erg OR 18/15 cal Air Bike

60 foot Dball/WallBall Carry

6 Dball/WallBall Over Box

60 foot Dball/WallBall Carry

Rest 1 min between rounds

Acccessory

Cool Down

Walk 2-3 mins on BIke

Mobility

Couch stretch

Chest stretch on Wall

Standing calf