11.15.17 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
Run 400m
2 Rounds of:
10 Squats
10 Push Ups
Run 300m
2 Rounds of:
10 V-Ups
10 Lunges R+L=1
Run 200m
2 Rounds of:
10 TRX Rows
10 Hollow Rocks
Run 100m

CORE (5)
Coaches Choice

4 ROUNDS (15)
25 Double Unders (4x Singles)
25 KB Swings (24/16)
25 Barbell Front Squats (45/35)

COUNTDOWN TO BRUNCH (15)
60 seconds each, then 45 seconds each, then 30 seconds each
Wall Balls (20/14)
Ab Mat Sit Ups
Bench Donkeys
Box Jumps (24/20)
TRX Rows
Slam Balls (20/14)

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