1.10.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 rounds:
1 min run/row/bike (switch cardio each round)
12 PVC pass throughs
12 hand release push ups
12 squat to ball
12 abmat situps
12 ball slams

Core (10)
2 rounds, 1 min each:
TRX knee tucks
KB knee to stand
wall plank holds (feet on wall)

Workouts
3 rounds of:
20m OH plate lunges
20 burpee to plate
10 pull ups
400m run (2 min bike or row)

AMRAP
3 rounds:
3 min AMRAP with 1 min rest
5 burpees
5 plate or bar thrusters
5 box jumps
5 double unders (3x singles)
*1 min rest after each 3 minutes

Share