CrossFit FC East – L.I.F.E.

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Warm-up

8:00 AMRAP

:30 Row

5 PVC Pass Throughs/Around World

5 PVC Good Mornings

5 Air Squats

:30 Bike Erg or Air Bike

3 Inchworms

10 Dead Bugs

Metcon (Time)

Teams of 2

4 Rounds

P1 – Max Cal Row

P2 – 10 Elevated Push Ups + 6 D-Ball Slams 50/30

* Sub Plate Ground to Overhead for D-Ball Slams if needed

@12:00

4 Rounds

P1 – Max Cal Bike Erg or Air Bike

P2 – 7 Deadlifts + 7 Hang Power Cleans + 7 Shoulder to Overhead

Cool Down

2:00 Machine

Mobility (1:00 Each)

– Overhead Banded Shoulder Distraction

– Couch Stretch