8.7.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
4 Rounds of:
400m Run
40 Double Unders (3x singles)
40 PVC Pass Throughs

Core (5)
Class Choice

CIRCUIT #1 (WB) (5)
– 30 seconds each, 2x through
Wall Balls
Butt to Ball Squats
Get Ups
V Ups

— Then Run 100m —

CIRCUIT #2 (Bodyweight) (5)
– 30 seconds each, 2x through
Push Ups
Squat Jumps
Crossbody Mountain Climbers
Knees to Elbows

— Then Run 200m —

CIRCUIT #3 (KB) (5)
– 30 seconds each, 2x through
Goblet Squats
Strict Press
Pass Through Lunges
Russian Swing to Sprawl

— Run 250m —

CIRCUIT #4 (Box) (5)
– 30 seconds each, 2x through
Dips
Low Fast Box Jumps (20)
Jump Over Box
Burpee Box Jumps 924/20)

— Then Run 400m —

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