5.10.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (12)
AMRAP 10
3 Push Ups
4 V Ups
5 Squats
-Every minute on the minute: Run 100m

CORE (10)
Coaches Choice

TEAM DOMINATION* (20)
3 Rounds
– In groups of 4, rotate after TM #1 completes their movements
Team Member #1
5 Wall Balls (20/14)
5 Box Overs (24)
5 Mountain Climbers (R+L=1)
5 Push Press (45/35)
50m Sprint

Team Member #2
Hold Wall Sit

Team Member #3
AMRAP of: Slam Balls (30/20)

Team Member #4
Double Unders

PARTNER FINISHER (10)
– Both partners complete the same exercises at the same time
50 Syncro Box Jumps (20)
50 Syncro Abmat Sit-Ups
800m Run holding a band
50 SyncroToes to Bar
50 Syncro Burpees

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