Announcements

HOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.

CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

-Into-

5:00 Amrap

:30 sec Bike Erg or Air Bike

5 SIngle Arm Dumbbell Strict Press (each side)

10 Heel to Toe Rocks

5 RIng Rows

Metcon (Time)

10-20-30-40 Bike Erg Calories (or 8/16/24/32 Air Bike)

20-15-10-5

Ring Rows

Single Arm Dumbbell Shoulder to Overhead L/R*

Athletes will perform 20-15-10-5 Shoulder to Overhead on EACH arm. Athletes can switch back and forth arms until total reps are completed for both sides

Mobility

2:00 Bike

1:00 (each)

Quad stretch

Banded shoulder distraction