4.12.17 F.I.T.

Capstone CrossFit – F.I.T.

WARM UP
40 – 30 – 20 – 10
Mountain climbers(R+L=1)
Air squats
Russian kettle bell swings

CORE
4min Fit Test
Ab mat sit ups with partner wall ball pass

AMRAP
1min box jumps(24 – 20)
1min pull-ups/TRX rows
1min Burpees to plate(45)
1min row for calories
2min box jumps
2min pull-ups/TRX rows
2 min burpee’s to plate (45)
2min row calories

FIVE ROUNDS–(12 min cap)
P1 – 10 thrusters(45/35)
10 back squats(45/35)

P2– 10 push-ups
Hollow hold

THE 10’s
10 rounds
10 Alt clean and press with kettle bell
10 medicine ball cleans (20/14)

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