4.15.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)
Descending Ladder from 10 to 5 of:
Push Ups
10m Inch Worms
Squats
10m Bear Crawl

F.I.T. TEST (5)
Row 500m For Time

CORE (5)
Coaches Choice

Row 400m For Time

Card Draw (Ace & Jokers are Coaches Choice)
– 8 minute running clock
Box Jumps (low/fast) (20)
Single Leg Box Squats (R)
Box Jumps (24)
Single Leg Box Squats (L)

Row 300m For Time

ROLL OF THE DICE #2 (10)
– 8 minute running clock
Plate Squats (45/35/25)
Plate Strict Press
Plate Thrusters
Plate Burps

Row 250m For Time

FINISHER (?)
– 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)

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