5.12.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (12)

300m Run

Then
Row 3 Minutes
Jump Rope 3 Minutes
Row 2 Minutes
Jump Rope 2 Minutes

CORE (10)
Coaches Choice

WHOLE GYM CIRCUIT (20)
30 seconds each, 2x
TRX Knee Tucks
Plate Ground to Overhead (45/25)
Barbell Lunges (45/35)
Ab Mat Sit Ups w/Slam Balls (20/15)
Barbell Front Squats
KB Swings (24/16)
Rainbow Slam Balls (20/14)

KELLY (15)
4 Rounds of:
400m Run
30 Wall Balls (14/10)
30 Box Jumps (20)

Share