3.9.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 12)
3 rounds of:
Run 2000m
7 inch worm push-ups
7 split jumps
7 ab mat sit-ups
7 hanging leg raises
Row 2000m

Core (7)
Coaches Choice

F.I.T. Test
No F.I.T. Test

2 rounds of (18)
20 wall walks (R+L = 1)
20 cals on rower
20 plate lunges (R+L = 2)
200m run
20 TRX knee tuck + push-up
20 KB swings (32/24kg)
20 box jumps (24/20)

-2 rounds of:

10 wall walks to handstands
10 lateral jumps over rower
10 Slamball Squat clean & press
10 split jump (R+L) + squat jump
10 TRX pikes
10 KB alt SA swings (Russian)
10 box jumps (low/fast) (20)

-Every minute, starting at 1:00, run 50m or 5 burpees

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