2.14.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
4 Rounds of:
5 Exploding Push Up
10 Sit Ups
15 Squat Jumps
20 Mountain Climbers (1+1=1)
300m Run

F.I.T. TEST (6)
2 Minutes ME of:
Push Ups

CORE (7)
Coaches Choice

CIRCUIT #1 (10)
– 45 seconds each, 2x through
Wall Walks
Barbell Thrusters (65/55)
Box Jumps (low/fast) (20)
SA KB Swings (alt) (heavy)
Single Unders

Then Run 300m

CIRCUIT #2 (8)
– 30 seconds each, 2x through
Wall Donkeys
Barbell Front Rack Lunges
Box Jumps (24/20)
KB Russian Swings (heavy)
Double Unders

Then Run 300m

CIRCUIT #3 (6)
– 60 seconds each, 1x through
Wall Walk to HS
Barbell Squat Step Ups
Box Jumps (high)
KB Swings (full)
Double Unders

Share