6.9.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)
3 Minutes Each of:
Bike
Run
Row

CORE (5)
Coaches Choice

– 1:00 minute each
– Clock stops to rotate

Round #1
Wall Balls (20/14)
Abmat Sit-Ups
Lateral Box Overs (20/12)
TRX Knee Tucks
Box Jumps (24/20)
Cals On Rower
Single Unders

Round #2
1 1/2 Wall Ball
Good Morning
Lateral Box Jumps
TRX Pikes
Box Jumps (30/24)
Burpees
Double Unders

F.I.T. TEST FINISHER (15)
From Round #2 list of exercises, choose 1 for 2 Minutes ME
Then Run 400m
Then You Choose Another Exercise for 2 Minutes ME
Then Run 400m
And again until class ends

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