2.13.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
3 Rounds
20 Lunges w/ Twist
40 Mountain Climbers
20 Ab Mat Sit Ups
20 Back Squats (PVC or light bar)

CORE (10)
Coaches Choice

DOWN THE LINE (20)
– 1 minute each station, 3x through
1 – Burpee Wall Balls (20/14)
2 – Burpee Rope Slams
3 – Slam Balls (40/30)
4 – Overhead Plate Step Ups
5 – KB Goblet Squats (24/16)
6 – Row

FINISHER (10)
– Ascending ladder until time expires
1 Air Squat
1 Push Up
2,2…3,3…

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