11.10.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
Run 400m, then 3 rounds:
9 push-ups
9 TRX rows
9 squats

Row 2:30 min, then 3 rounds:
9 v-ups
9 alt lunges
9 TRX supermans

Core (10)
Coaches Choice

11 Minute Running Clock (13)
9 crossbody mountain climbers (1+1 = 1)
9 pull-ups
9 KB thrusters (32/24)
every 55 seconds = 5 burpees
round up to 60

Deck of Cards (15-20)
With remaining class time:
Clubs = Box Jumps (24/20)
Diamonds = Off ball push-ups
Hearts = KB swings
Spades = Slam balls

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