6.10.19 F.I.T.

Capstone CrossFit – F.I.T.

PARTNER WARM-UP (10)
– Odd Rounds = P1 Works, P2 Holds
– Even Rounds = P2 Works, P1 Holds

Ascending Ladder from 1 to 10 of:
Slam Balls + 100m Run
Squat Hold

F.I.T. TEST (5)
500m Run For Time

CORE (8)
Tabata Style (2x)
Class Choice

TABATA SUNDAY W/ PARTNER (16)
– 20 seconds on (max effort), 10 seconds “off”
Tabata #1 (5)
Max Cals On Rower

– Use 10 seconds to switch with partner
– Team with lowest score – 25 Burpes

Tabata #2 (5)
Max Barbell Front Squats (45/35)

– Use 10 seconds to switch bar to partner
– Don’t put bar on ground = 100 burpees
– Lowest output – 400m Run

Tabata #3 (5)
Max Double Unders

– Divide single under scores by 4
– Lowest output = 20 Burpees

Tabata #4 (5)
P1 – KB Swings (24/16)
P2 – KB OH Hold

– Switch each round
Lowest output = 50m Bear Crawl

Tabata #5
P1 – Push Ups
P2 – Hand Plank Hold

– Neither partner ever goes to knees
– Lowest output – Coaches Choice

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