CrossFit FC East – L.I.F.E.

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Warm-up

10 rounds of Rowling

Penalty 2 Air squats for every meter +/- 100m (5 meter max (10 air squats))

Metcon (5 Rounds for calories)

5 rounds

2:00 Amrap

15 Back Squats

Max Cal on Rower

Rest 1 min between rounds

Pacing should be moderate. Your goal is 15 squats in :40-45 secs. You need to mindful of the movement and weight. I would suggest no more than 45# bar for guys and 35# bar for ladies. If you know you cant get 15 reps in :40 to :45 secs scale back your weight or reps. You should have a minimum of 1 minute on the rower. So quick transition. Have your rower set up and you bar or dumbbells laying beside the rower. That way when you finish with the squats you lay the weight down and get right on the rower. On the rower aim for the same calories every round. If you are doing the workout right there will be a round where you have to fight to keep the calories consistent. Have a Goal to push toward on the rower.

Acccessory

Cool Down

Walk 2-3 mins

Mobility

Foam Roll Quads

Foam Roll Late

Foam Roll Thoracic