1.14.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
2 min run
2 min row
2 min jump rope
400m Run

Core (15)
P1 – 50m KB waiter walk L
50m KB waiter walk R
P2 – Hand plank hold till partner returns then switch
P1 – 20m bear crawl sandbag drag
P2 – Hollow hold till partner finishes then switch
P1 – 20 toes 2 bar
P2 – Supermans till partner finishes then switch

EMOM #1
7 min EMOM of
5 deadlift
10 KB swings
5 box jump

EMOM #2
7 min EMOM of
5 sumo deadlift high pulls
10 single arm DB snatch ( 5 each arm)
5 push press

EMOM #3
7 min EMOM of
5 plate OH squats
10 plate G2OH
5 squat jumps

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