8.11.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (11)
w/ Deck of Cards

– 10 Minute Running Clock
Hearts = Slam Ball OH Squats
Diamonds = Diamond Push Ups Off Ball
Clubs = Slam Balls
Spades = V Ups w/ SB
* Joker = Sprint 100m

Core (9)
Coaches Choice with Slamball

WORKOUT #1 (15)
Buy In: 52 Burps

3 Rounds:
•10 Heavy Russian Swings
•20 Box Overs (lateral) (24)
•30 Grasshoppers (1+1=1)

Cash Out: 50 Burpees

— Then Run 400m —

CIRCUIT #1 (6)
– 30 seconds each, 2x through:
•Wall Walks
•Lateral Box Jumps (20)
•Single Arm KB Clean & Press (R/L)

— Then Run 400m —

CIRCUIT #2 (6)
– 30 seconds each, 3x through:
•Wall Donkeys
•Over Box Jumps (20)
•SA KB Thrusters (R/L)

— Then Run 400m —

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