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

Hip Halo Warm up

-Into-

6:00 AMRAP

:30 Ski or Row

1 Burpee

1 Burpees to target

1 Burpees to low box

5 Down dog/Seal pose

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

12/9 Cal Ski or Row

5 Burpees

12/9 Cal Ski or Row

4 Burpees to Target

12/9 Cal Ski or Row

3 Burpee Box Step ups (low box)

Time cap 18:00

Pacing should be consistent across all rounds. The ski/row may take about 1 min. The burpees are just that. If you need to modify the burpee you may Do up downs. You may also scale the number of burpees to 4,3,2

Cool Down

2:00 Walk

Mobility: (1:00 each)

Childs pose

Foam roll hamstrings R/L

Foam roll glutes R/L