Announcements
Bring a friend day for the first quarter is Saturday March 23rd at 8AM! There is a spot on the whiteboard for you to put your name down and the friend that you’re bringing! We love helping you reach your goals and want to help your family and friends do the same thing!
CrossFit FC East – L.I.F.E.
Warm-up
8 mins Amrap
6 Cal row
6 air squats
6 light dball over shoulder
:15 sec bar hang
Metcon (AMRAP – Rounds and Reps)
3 sets
6 mins
15/12 Cal Row
12 Dball Over Shoulder
9 Hanging Knee Raises
Rest 2 min btw sets
Score is rounds and reps from the last set
Acccessory
Cool Down
Hop on a bike 2-3 mins
Mobility
each side
1 min calf stretch on wall/rig
1 min twisted cross
1 min couch stretch
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