CrossFit FC East – L.I.F.E.

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Warm-up

6 min Amrap

6 cal Ski or Row

6 Up Downs

6 Jumping Squats

:20 sec Plank

6 Box step ups

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

7 Box Jumps 18″box

14 Renegade Row

15/12 Cal Ski or Row

Acccessory

Cool Down

3 Mins on Bike

Mobility

Banded Lat pull down

Banded Tricep extension

Calf stretch on Rig