Capstone CrossFit – F.I.T.
Warmup (12)
12 cal row
10m spiderman lunges
10 good mornings
10m inch worms
10 squats (3 sec pause at bottom)
12 row
Core (5)
Coaches Choice
FIT Gone Bad
3x through, 1 min at each station
Max cal row
Box jumps (24/20)
Ball slams
slamball lunges
DB or KB double thrusters
*1 min rest b/t rounds
FIT Test Bonanza
2 min each:
wall mountain climbers
box donkeys
TRX knee tucks
sandbag bear crawl
