CrossFit FC East – L.I.F.E.

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Warm-up

8 min Amrap

30 Jump rope

8 PVC Good Mornings

8 Dumbbell Overhead Press (light)

8 Dumbbell Deadlifts (light to moderate)

10 Toe to heel rocks

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

50 Jump Rope singles

18 Dumbbell Sumo Deadlifts (no high pull)

50 Jump Rope singles

8/side Single Arm Dumbbell Shoulder to Overhead

50 Jump Rope singles

18 Alternativing Dumbbell Snatches

Acccessory

Cool Down

slow bike 3 mins

Mobility

Lacrosse ball roll out calves

Lacrosse ball roll out feet

Lacrosse ball on shoulders