2.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 12)
10 – 8 – 6 – 4 – 2 of:
Exploding push ups
Squat jumps

-Start every round with 100m DB farmer carry

Core (7)
Coaches Choice

F.I.T. Test (3)
1 min max distance:
row for meters

2 rounds (28)
2:00 minutes at each station
Then, 1 minute to get max reps/cals as listed, in order

1. Handstand Push-Ups (or handstand hold)
-1 minute wall walks

2. KB Ab-mat sit ups
-1:00 KB swings (32/24kg)

3. Toes 2 Bar
-1:00 Hanging leg raises

4. Barbell squat cleans (95/65)
-1:00 barbell thrusters (at same weight as cleans)

Finisher (w/ remaining time)
Coaches Choice


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