8.11.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup (15)
3 Rounds of:
400m Run
5 Toes to Bar
5 Slam Balls
5 In & Outs

Core (6)
Coaches Choice

F.I.T. Test (2)
With a Partner – 2 min ME push ups
P1 hold plank
P2 push-ups
*Switch as needed

Chipper #1 (16)
34 mountain climbers (R+L = 1)
34 slam balls
34 lunges (R+L = 2)
34 burpees
34 v-ups

— run 400m —

Chipper #2 (16)
34 jumping jacks
34 air squats
34 Russian KB swings (35/53)
34 box jump overs
34 knees 2 elbows

— run 400m —

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