CrossFit FC East – L.I.F.E.

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Warm-up

6 min AMRAP

:30 sec row

6 Jump squats

6 Up Downs

6 Lunges each leg

:30 sec Jump Rope

Metcon (AMRAP – Reps)

1 min Calorie Row

1 min Jump Rope

1 min Row

1 min Push ups

1 min Row

1 min Squats

1 min Row

1 min Burpee

1 min Row

1 min Plank

1 min Row

1 min Sit Ups

1 min Row

1 min Alt. Lunges

1 min Row

1 min Box Step ups

Work up to :50 sec and switch to next movement. No rest just keep moving.

Acccessory

Mobility

Standing quad stretch

Calf stretch on rig

Childs pose