1.7.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (16)
3 rounds of:
– 200m run
– 20 lunges (R+L = 2)
– 12m bear crawl
– 20 KB deadlifts
– 12m duck walk
– 20 grasshoppers (R+L = 2)

Core (8)
Tabata Style – Coaches Choice

F.I.T. Test
2 min ME of:
Slamball over Shoulder

Workouts
Team AMRAP (25)
Teams of 3 or 4
20 min AMRAP of :

P1 = 100m sled push (pacer)
P2 = AMRAP
5 burpees
10 push ups
15 wallballs
P3 = hold plank/wall sit/bar OH
Box jumps/step ups

Tabata (5)
Push press
Knees 2 elbows

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