12.9.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
Ascending Ladder By 2
2, 4, 6, 8, 10
Push Ups
Crossbody Mtn Climbers (R+L = 1)
Hanging Leg Raises

Then

Descending Ladder by 2
10, 8, 6, 4, 2
Burps
V-Ups
Slam Balls

Core (5)
Coaches Choice

Circuit #1 – Plates (8)
30 sec each, 3x
Plate G2OH
Bear Hug Squats
Russian Twists
Burpees

— Run 200m —

Circuit #2 – Barbells (8)
30 sec each, 3x
Thrusters
Deadlifts
Front Rack Lunges
Push Press

— Run 200m —

Complete with a Partner:
60 partner wallballs
60 box jumps
60 cal row (switch every 10 cals)
60 ab mat sit up w/ WB toss

— Run 200m—

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