2.8.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (12)
3 Rounds of:
400m Run (500m Row)
20 Butt 2 Ball Squats
10 Wide Grip Push Ups
5 Toes to Rig

F.I.T. TEST (10)
2 Minutes ME of:
Bench Press (95/65)

CORE (5)
Coaches Choice

Buy In: 300m Run

THEN 6 MINUTE AMRAP (7)
6 Box Jumps (low/fast) (20)
6 SA OH KB Step Ups (rotate arms each round)
6 Box Donkeys

Cash Out: 37 Burpees

FOUR x 1 x FOUR (18)
– 4 people per team
– 1 minute per exercise
– 4x through

1 – Wall Walks
2 – Fast Battle Ropes w/ Alt Lunges
3 – KB Goblet Squats (heavy)
4 – Burps

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