1.9.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
10 min ascending ladder:
1 ball slam
1 burpee
1 air squat
2,2,2, 3,3,3…
*plank w/ remaining time

Core (8)
Coaches Choice

F.I.T. Test (3)
2 min ME coaches choice

Workouts
FOR MAX REPS
4 Minutes – ME goblet squats (53/35)
3 Minutes – ME KB swings (53/35)
2 Minutes – pull-ups
1 Minute – burps

ROW TEAM RELAY
10 minutes max cals (30 second intervals)

P1 – 30 sec ME cals on Rower
P2 – hang from bar
P3 – ME push-ups
P4 – rest

AMRAP (6)
6 minute AMRAP:
50 mountain climbers
20 jumping lunges

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