CrossFit FC East – L.I.F.E.

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Warm-up

3 min Air Bike

-Into-

4 min AMRAP

4 Suitcase Dumbbell Deadlift (each)

4 Alt. Hang Dumbbell Snatch

4 Up Downs + jump/step over Dumbbell

Metcon (2 Rounds for time)

36/30 cal Air Bike

30 Alt. Dumbbell Snatch

24 Up Downs + Jump/Step Over Dumbbell

REST 4 mins

3 rounds

12/9 cal Air Bike

12 Dumbbell Snatch

9 Up Downs + Jump/Step Over Dumbbell

Acccessory

Walk 3 down and back.

Mobility: 1:00 Each

Couch Stretch

Feet on the wall V-Stretch

Lacrosse Ball Shoulder