CrossFit FC East – L.I.F.E.

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Warm up

6 min Amrap

:30 Machine (Row, Bike, or Ski)

:15 Bar Hang

6 Banded Shoulder Press

6 Air squats

Metcon (AMRAP – Reps)

15:00 AMRAP

1-10-1 (ascending/descending)

Double Dumbbell Thrusters

Hanging knee raises

200m Ski or Row after each round

Score is total reps of Thrusters.

cool down

2:00 Walk

Mobility (1:00 each)

Lacrosse ball: Shoulders, Quad

QL stretch