5.13.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (cap at 15)
– Ascending ladder of push ups, squats and pull ups 1-10
– Run 100m after each round

CORE (8)
Coaches Choice

14 MINUTE AMRAP* (5)
14 Alternating KB Snatch (53/35)
14 Alternating Single Arm KB Thrusters
14 OH Single Arm KB Lunges
14 Alternating Russian KB Swings
14 KB Push Press (7 each side)
* Every 2 minutes = 7 Burps

CIRCUIT #1 (5)
– 30 seconds each, 2x through
Wall Balls (20/14)
Box Jumps (20)
TRX Rows
Slam Balls (20/14)

CIRCUIT #2 (5)
– 30 seconds each, 2x through
1 1/2 Wall Balls (20/14)
Box Jumps (24)
TRX Mountain Climbers
Rainbow Slams (20/14)

Share