2/7/18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
3 Rounds of:
3 Cals on rower
6 Squats
9 Mixed Grip Push-Ups
12 Alt In & Outs

Core (6)
Class Choice

F.I.T. Test (6)
2 minutes ME of:
Burpees

TRIPLE THREAT (Cap at 18)
-Rotate every 30 calories, 10 minute clock
-Complete 3 rounds each
P1 – Row 30 calories
P2 – ME Toes 2 Bar*
P3 AMRAP of:
3 box jumps
3 BB thrusters (95/65)
3 KB heavy Russian swings
3 cals
3 strict pull-ups (no kip, bands ok, jumping ok)
*Hand off score to partner

TRIPLE THREAT 2 (15)
-Rotate every 30 low/fast box jumps
-Complete 3 rounds each
P1 – 30 low/fast box jumps
P2 – ME: Burpee to target*
P3 – AMRAP* of:
30 BB push press (95/65)
30 KB swings
*Hand off AMRAP & ME to partner

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