Capstone CrossFit – F.I.T.
Warmup (Cap at 15)
10 Rounds of:
100m Run
10 Double Unders (3x singles)
10 KB Strict Press-Right Arm
10 KB Strict Press-Left Arm
Core (5)
Class Choice
CIRCUIT #1 (WB) (5)
– 30 seconds each, 2x through
Wall Balls
Butt to Ball Squats
Burpees
V Ups
— Then Run 100m —
CIRCUIT #2 (Bodyweight) (5)
– 30 seconds each, 2x through
Push Ups
Squat Jumps
Crossbody Mountain Climbers
Knees to Elbows
— Then Run 200m —
CIRCUIT #3 (KB) (5)
– 30 seconds each, 2x through
Goblet Squats
Strict Press
Jumping Lunges
Russian KB Swing
— Run 250m —
CIRCUIT #4 (Box) (5)
– 30 seconds each, 2x through
Dips
Low Fast Box Jumps (20)
Jump Over Box
Burpee Box Jumps 924/20)
— Then Run 500m —
CIRCUIT #5 (Sprints) (5)
50m Spring
100m Sprint
200m Sprint
500m As Fast as Possible