1.8.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 12)
200 single unders
200 battle ropes (R+L = 2)
200 TRX mountain climbers (R+L = 2)
200 flutter kicks (R+L = 2)
200 Banded reverse fly

Core (6)
Class Choice

F.I.T. Test
2 minutes ME of:
wall balls (20/14)

Workouts
AMRAP #1 (7)
5 minutes all out
10 barbell front squats (95/65)
10 burpees

AMRAP #2 (7)
5 minutes all out
10 Barbell back squats (75/55)
10 KB push press

AMRAP #3 (7)
5 minutes all out
10 KB deadlifts (heavy)
10 knees 2 elbows

AMRAP #4 (7)
5 minutes all out
10 plate lunges (45/25)
10 KB swings (53/35)

AMRAP #5 (7)
5 minutes all out
10 frog burps
10 bench donkeys

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