CrossFit FC East – L.I.F.E.

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Warm-up

8:00 Clock

:30 Bike Erg or Air Bike

5 PVC Pass Throughs Around World R/L

5 PVC Good Mornings

5 Dead Bugs R/L

5 Plate Shoulder Press

5 Plank Shoulder Taps R/L

Metcon (Calories)

16:00 AMRAP

Max Cal Bike Erg or Air Bike

Odd minutes – 6 Plate Sit Ups

Even minutes – 6 Elevated Push Ups

*At the top of every minute, stop and perform the six reps before hopping back onto the bike

Acccessory

Mobility (1:00 each)

Lacrosse Ball chest

Standing Quad stretch

Down Dog to Seal pose