CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

Then 3 rounds

1 min Bike Erg or Air Bike

10 Mountain Climbers

5 Light D-ball to shoulder

5 air squats

Metcon (Time)

60-40-20

Cal Bike Erg (or 45-30-15 cal Air Bike)

10 D-ball over Bar

20 Alt V-ups for set one, 20 Hanging knee raises for set 2, :20 sec Plank hold for set 3

Acccessory

Cool down

Walk 2-3 mins

Mobility

Thread the needle

Child pose