6.30.19 Sober Sunday

Capstone CrossFit – F.I.T.

WARM-UP (15)
3 Rounds of:
500m Row
10 Exploding Push Ups
10 Alternating Single Leg V Ups (R+L=1)
10 Wall Facing Squats

F.I.T. TEST (5)
– with Partner
2 Minutes ME of:
Burpees

CORE (5)
Coaches Choice

Time Trial Saturday(40)
For Time #1 (10)
50-40-30-20-10 of:
Double Unders (4x singles)
Ab Mat Sit Ups

For Time #2 (10)
3 Rounds of:
10 Box Jumps (24/20)
10 Slam Balls (20/14)
10 Toes to Bar

PARTNER FOR TIME
– Must work same exercise at the same time
– Go in any order of list

100 Wall Balls (20/14)
100 Front Squats (Goblet or Barbell)
1000m Row
100 Mountain Climbers (R+L=1)
100 Bent Over KB Rows (Alternating, R+L=1)
1200m Run
100 Russian KB Swings (53/35)
100 Bench Donkeys (Over & Back=1)

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