CrossFit FC East – L.I.F.E.

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Warm-up

4 rounds

30 second Air Bike

10 PVC Good mornings

10 PVC OH press

30 second Row

Metcon (2 Rounds for reps)

Team of 2

10 min AMRAP

10 Calorie Air Bike

10 Plate Ground to Overhead

-Rest 2 mins-

10 min AMRAP

12/10 Cal Row

12 Wall balls/Wall ball thrusters

** See coach notes for full workout description.

cool down

Walk/Bike 3 mins

-into-

1:00 Banded lat pull down

1:00 Banded shoulder

1:00 Banded Hamstring