4.1.19 F.I.T.
Capstone CrossFit – F.I.T.
WARM-UP
Descending Ladder from 10 to 5 of:
Push Ups
10m Inch Worms
Squats
10m Bear Crawl
F.I.T. TEST
For Time:
Row 500m
CORE (5)
Coaches Choice
Workout #1
– 8 minute running clock
6 Box Jumps (Short Box)
4 SL Box Squats (R)
6 Box Jumps (24)
4 SL Box Squats (L)
Run 200m
Workout #2 (10)
– 8 minute running clock
6 Plate Squats (45/35/25)
4 Plate Strict Press
6 Plate Thrusters
4 Plate Burpees
Run 100m
EXTRA CREDIT
– Complete as many rounds as possible, in time remaining in class of:
1 Barbell Back Squat (45/35)
1 Barbell Push Press
1 Barbell Front Squat
1 Barbell OH Lunge (R+L=1)