CrossFit FC East – L.I.F.E.

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Warm-up

7:00 Amarp

5 ankle circles R/L on each side

5 jumping air squats

15 single unders

Metcon (AMRAP – Rounds and Reps)

2 sets

7:00 AMRAP

15 Wall Balls

50 Single Jump Rope or Plate Hops

15 Double Dumbbell Push Press

50 Single Jump Rope or Plate Hops

-rest 2:00 between amraps-

Acccessory

2:00 Walk

Mobility (1:00 each)

Lacrosse Ball

– Hands

– Calf

– Feet

– Shoulders