1.14.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
1 min double unders or single unders.

3 rounds:
10 TRX T’s & Y’s
10 jump squats
10 push-ups

2 min DUs/SUs

2 rounds
20 mountain climbers
20 HS shoulder touches

1 min DUs/SUs

1 round 30 battle ropes

Core
Coaches Choice

CIRCUIT #1 (18)
15 min AMRAP
10 SB OH Toss (30/20)
10 KB swings
10 wall balls (20/14)
10 DB SA snatch (med)
10 box overs (high)
*Every 3 min = 10 burpees

CIRCUIT #2 (18)
30 sec per station
Slam balls (30/20)
KB dead lift (24/16kg)
Wall ball squat jumps (20/14)
DB strict press (med)
Box push ups

FINISHER
Rope Climbs

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