CrossFit FC East – L.I.F.E.

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Warm up

3 rounds

-PVC Pipe-

10 Around the world

10 Pass throughs

-Into-

3 Rounds

:20 Ski or Row

5 Air squats

5 Inchworms

5 Russian Kettlebell swings (building in weight)

Metcon (AMRAP – Rounds and Reps)

3 Rounds

6:00

25/20 Cal Ski or Row

AMRAP

12 Goblet squats

18 Russian kettlebell swings

-Rest 2 mins between rounds-

You have 6 mins to complete the work with a 2 min rest between each round. However long it takes to complete the ski/row, you will have the remainder of time to AMRAP. You will pick up were you left off in the AMRAP.

Mobility

1:00 Each:

-Lacrosse Ball-

Quads

Shoulders