3.11.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (13)
Row 3 Minutes
Jump Rope 3 Minutes
Run 3 Minutes

Core (7)
Coaches Choice

Workouts
Ascending Ladder (15)
From 1 to 10 of:
Burpees
10m of Lunges
KB Thrusters (24/16 kg)
10m of Lunges

Descending Ladder
25-20-15-10-5 of:
Slam Balls (SB) (40/20)
SB V Ups
SB High Tosses

FINISHING CIRCUIT
30 seconds each, 2x through
Wall Balls (14/10)
Box Jumps (24/20)
TRX Knee Tucks
Double Unders (no singles, attempts or DU’s only)

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