CrossFit FC East – L.I.F.E.

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Warm-up

-Hip Halo-

10 Side Step R/L

10 Glute Bridge

10 Single Leg Glute Bridge

10 Bird Dogs

10 Air Squats

-Into-

1-2 sets

200m Ski (or Row)

2 Seated Dumbbell Press (seated on bench)

2 Tricep Dips on bench

2 Dumbbell Bench Press

Metcon (3 Rounds for reps)

5:00 AMRAP

800/600m Ski (or Row)

-In remaining time-

Max Seated Dumbbell Strict Press

REST 3 mins

5 min AMRAP

800/600m Ski (or row)

-In remainig time-

Max reps of tricep dips

REST 3 mins

5 Min AMRAP

800/600m Ski

-In remaining time-

Max Dbell Bench Press

Moderate pace on the ski erg. I would like for you to have around 1:30 to 2 mins to work on the Max reps. I would recommend small sets of the movements and dont go to failure. Break up the movements early and shake out your arms and get back to it.

Mobility

Walk for 2 mins

Mobility: 1:00 (each)

Banded Lat Pull Down

Banded Tricep Stretch