CrossFit FC East – L.I.F.E.

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Warm-up

30-second Bike Erg or Air Bike

3 Arm Circles (Small, Medium, Large)

3 Air Squats

3 PVC Good Mornings

3 Bird Dogs (each)

9 Heel/Toe Rocks

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20/17 Calorie Bike Erg (or 15/12 Air Bike)

10 yd. Sled Push (2×45/2×25)

10 Alternating Dumbbell Snatch

10 yd. Sled Push

10 Abmat Sit Ups

-Rest 2min, REPEAT-

* Alternative non-sled option in coach notes

Acccessory

Cool Down-

2:00-Walk or Bike

1:00 Barbell Smash – Quad/Hamstring/Calf with a partner (each side)

1:00 World’s Greatest Stretch (each side)

1:00 Childs’ Pose