CrossFit FC East – L.I.F.E.
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
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