CrossFit FC East – L.I.F.E.

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Warm-up

3 Rounds of Rowling

(5 Rep Max Burpee Penalty)

-Into-

5 min AMRAP

30 sec Single unders

10 Plate toe taps each side

10 Heel to toe rock

10 Floor plate press

Metcon (Time)

1000/800m Row

50 Bar Push ups

200 Single unders

50 Bar Push ups

1000/800m Row

Time cap 20:00 -25:00
Pace needs to be steady through out the workout. If you are not at 1000/800m at 5:00 on the clock come off of the rower and start with the push ups and single unders. You should work on the push ups and single unders for about 10 mins then @15:00 on the clock you need to start on the row. If the numbers are to large I want you to break them up alternating 25 Push ups, 50 single unders. 25 Push ups, 50 single unders, 25 push ups, 50 single unders, 25 push ups, 50 single unders. That way you are not hanging out on 1 movement for to long. This way you can chip away on the larger numbers.

Mobility

walk on Runners for 3 mins

1:00 (each)

twisted cross

calf stretch on rig/wall

child pose