1.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
Row 200m, then 3 rounds:
6 TRX push-ups (feet in)
6 TRX knee tucks
6 TRX pikes

Then Row 1 mile followed by 3 rounds:

6 squat jumps
6 burps
6 split jumps

Core
Class Choice

F.I.T. Test
2 minutes ME of:
unbroken singles or dubs
(break = 3 burpees)

Workouts
6 minutes, as many rounds as possible of:
6 SL (R) plate jumps (45/35 or 20″ box)
6 slam balls (40/30)
6 SL (L) plate jumps
6 DB goblet squats (50/35)

6 minutes, as many rounds as possible of:
6 Plate squat cleans
6 Plate box jumps/step ups

6 minutes, as many rounds as possible of:
6 wall balls (20/14)
6 burpee broad jumps
6 plate G2OH
6 burpee broad jumps

Finisher
Coaches Choice

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