8.12.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
Run 400m
Row 500m
Run 400m
Row 500m

Core (5)
Coaches Choice

F.I.T. Test (4)
2 Minutes ME of:
KB Swings (53/35)

TABATA SET #1 (4)
– 20 seconds on, 10 seconds off
– Rotate during rest
Box Jumps (low/fast) (20)
Plate Ground to OH (45/35)

TABATA SET #2 (4)
– 20 seconds on, 10 seconds off
– Rotate during rest
Slam Balls (20)
Plate Alt Lunges w/ Twist

TABATA SET #3 (4)
– 20 seconds on, 10 seconds off
– Rotate during rest
High Box Jumps (30/24)
Plate Thrusters (45/35)

Run 400m

FINAL TABATA (4)
– 20 seconds on, 10 seconds “off”
Push Ups
*Hold Plank during “Off”

Run 400m

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