2.6.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (cap at 15)
3 Rounds of:
1:00 minute Wall Sit
16 Sit Ups
16 Alt Battle Ropes
16 Burps
100m Run

F.I.T. TEST (6)
2 Minutes ME of:
Barbell Thrusters (65/55)

CORE (8)
Coaches Choice

CIRCUIT #1 (9)
– 45 seconds each, 2x through
KB Deadlift (heavy)
Knees 2 Elbows (rings)
Russian KB Swings
Plate Twisting Lunges
KB Side Lunges (heavy)

Then Run 200m

CIRCUIT #2 (9)
– 30 seconds each, 3x through
KB Russian Swings (heavy)
Toes 2 Rings
Plate Split Jumps
KB Thrusters (heavy)

Then Run 200m

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