CrossFit FC East – L.I.F.E.

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Warm-up

Hip Halo

-Into-

6 min amrap

:45 sec Air Bike

3 Worlds Greatest Stretch (each side)

3 Double Dumbbell Front squats

3 Double Dumbbell Push Press

Metcon (AMRAP – Rounds and Reps)

Team of 2 (each/1:1)

16:00 Amrap

12/9 Air Bike

3 Double Dumbbell Push Press

6 Double Dumbbell Front Squats

Partner one completes a full round, while partner 2 rests. Then they switch. Contine in this way for 16 minutes.

Acccessory

1 min seated forward fold

1 min laying quad stretch

1 min lunge stretch