9.8.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup (13)
3 rounds of:
150m run
15 ab mat sit ups
15 pair of lunges
15 wide grip push ups
15 TRX knee tucks

Core (6)
Coaches Choice

Workout #1
Start wherever you want, go in any order
Complete 3x:
10 wall balls (20/14)
10 box jumps (24/20)
10 slam balls
10 Plate G20H (45/35)
10 KB swings
100m run w/ plate
100m sled pull (90/50)
*After you complete 3x, run 400m, then go immediately to #2

Workout #2
Start wherever you want, go in any order
Complete 2x:
10 wall ball box jumps
10 roll back get up slams
10 plate burpees (don’t drop weight)
10 russian swings
100m backward sled drag
*Run 400m after each round w/ slamball

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