CrossFit FC East – L.I.F.E.

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Warm-up

3 rounds

:30 Ski or Row

:15 Hang from bar

10 toe to heel

8 Air Squats

Metcon (AMRAP – Rounds and Reps)

18 min Amrap

250m ski or row

15 wall balls/wall ball thruster

12 box step ups

9 hanging knee raises

Acccessory

Cool Down

Walk 2-3 mins

Mobility

Foam Roll

Lat

Quad

Calf