6.12.19 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (11)
10 Minute AMRAP of:
100m Sprint
5 Push Ups
10 Wall Balls (14/10)
15 Box Jumps (24/20)

Core (5)
Coaches Choice

WORKOUT #1 (15)
50 Squats
10 Burpees
40 Ab Mat Sit Ups
10 Burpees
30 Lunges
10 Burpees
20 KB Swings
10 Burpees

Run 250m

10 Burpees
20 KB Swings
10 Burpees
30 Lunges
10 Burpees
40 Ab Mat Sit Ups
10 Burpees
50 Squats

WORKOUT #2 (10)
5 Rounds of:
20 KB Goblet Squats
20 KB Push Press
200m Run

WORKOUT #3 (10)
21 – 15 – 9 of:
Slam Balls
Burpees

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