12.5.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
Row 3 minutes, then 3x
10 lunges (R+L = 1)
10 TRX rows
10 KB deadlifts

Jump rope 2 min, then 3x
10 KB swings
10 tricep dips
10 T&Y TRX

300m run

Core (6)
Coaches Choice

F.I.T. Test (2)
2 min ME of:
Knees to elbows

Workouts
Tabata
8 rounds each
air squats
ab mat sit ups
push ups

Deck of Cards (15)
Spades = Burpees
Hearts = Slam Balls
Diamonds = Slam Ball Thrusters
Clubs = Wall Donkeys
Ace = 100m sprint

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