CrossFit FC East – L.I.F.E.

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Warm-up

8:00 AMRAP

1:00 Ski or Row

10 Banded Good Mornings

10 Single Arm Dumbbell Bench Press (5 left/5 right)

5 Russian Kettlebell swings

5 Dumbbell Goblet Squat

Metcon (AMRAP – Rounds and Reps)

20:00 Metcon

1800/1500 Ski or Row

-INTO-

AMRAP Remaining Time

9-7-5-3-1

Double Dumbbell Deadlift

Double Dumbbell Bench Press

Double Dumbbell Squat Clean

-Pacing needs to be consistent on the ski/row, but not to hot. You should be able to finish 10-12 mins. After 12 mins, if you are not to the goal of calories, I want you to start the AMRAP. You may have different weights for the movements. When you finish the 1 go back the the 9 for desending reps again until time is up.

Score is Part B. The ski does not count

Mobility

Cool Down – 2:00 Bike

1:00 Each:

Banded lat pull down

Banded Chest

Banded Hamstring stretch