9.1.19 Sober Sunday
Capstone CrossFit – F.I.T.
Warmup (10)
3 rounds of:
100m run
10 lunges (R+L = 2)
:30 plank hold
10 push ups
:30 squat hold
10 squats
Core (5)
Coaches Choice
AMRAP #1 (8)
7 minutes:
7 KB swings
7 Box jumps (low/fast) (20)
7 knees to elbows
AMRAP #2 (8)
7 minutes:
100m run
7 wall balls (20/14)
7 wall donkeys
AMRAP #3 (8)
7 minutes:
7 Plate G2OH
7 Plate Box Step Ups (20/14)
7 OH Plate Lunges
Dirty 30 w/ Partner (15)
All reps are shared & must be synchronized
2x through:
30 deadlifts
30 burps
30 power cleans
30 burpees
30 tire flips