3.13.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
3 Rounds of:
10m Lunges
10 PVC OH Squats
10 Ab Mat Sit Ups
10 Push Ups
10 Double Unders
10 TRX Rows

Core (8)
Coaches Choice

Workouts
Team Circuit
– Time per station is determined by 150m Rower, 3x through per person
Barbell Lunges
Battle Ropes (you choose)
TRX Knee Tucks
KB Goblet Squats
150m Row

5 Rounds For Time
– Complete Set #1, then Set #2, then Set #2, then repeat for four more rounds for a total of 5 Rounds
Set #1
10 Box Jumps (24/20)
10 Pull Ups
10 KB Swings

Set #2
10 Barbell Back Squats
10 Barbell Push Presses
10 V Ups

Set #3
10 Wall Balls

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