CrossFit FC East – L.I.F.E.
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
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