CrossFit FC East – L.I.F.E.

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Warm-up

Partner Warm up

P-1

4 rounds:

Calorie Air Bike (20 work/:10 rest)

P-2

4 rounds

3 Sandbag/Dball deadlift

3 Sandbag/Dball to shoulder

*Switch after 4 rounds are completed

-Into –

5 Inch worms

5 Twisted cross

5 Alt V ups R-L=1

Metcon (Time)

Teams of 2

75 D-ball/Sandbag over shoulder

75 Cal Air Bike

50 D-ball/Sbag over shoulder

50 Cal Air Bike

25 D-ball/Sbag over shoulder

25 Cal Air bike

All work is shared. You may split reps any way you want. One partner works at a time.

Time cap is 22 mins

Acccessory

Bike/Walk 2:00

Mobility:

Lacrosse Ball against the wall each area:

Hip

Shoulder

Foam Roll Quads