CrossFit FC East – L.I.F.E.
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
Leave A Comment