5.15.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)
3 Rounds of:
10 Push Ups
10 V Ups

Then
Row 500m or Bike 1/2 Mile
Then

3 Rounds of:
10 Pull Ups
10 Squats

Then

Row 500m or Bike 1/2 Mile

CORE (10)
Coach Choice

FRIGHTENING FRIDAY* (30+)

Complete, In Order for Time**

30 Double Unders (no singles)
29 KB Swings (53/35)
28 Wall Balls (20/14)
27 Pairs of Mountain Climbers
26 Toes to Bar
25 Barbell Back Squats (45/35)
24 Slam Balls (20/14)
23 Bicycle Crunches
22 TRX Knee Tucks
21 KB Goblet Squats (24/16)
20 Calories on Rower
19 Box Jumps (24/20)
18 Plate Thrusters (45/25)
17 Pairs of Wall Walks
16 Box Overs (24)

* Every 2 Minutes = 4 Burpees
** Once complete, cut the reps in half and do it again

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