3.11.18 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
– Relay w/ Partner, 10 rounds each
P1 – Run 100m

While You Wait, P2 Completes:
5 Burps
5 Bench Donkeys
5 Battle Ropes (your choice)

F.I.T. TEST (5)
2 Minutes ME of:
KB Thursters (53/35)

CORE (5)
Coaches Choice
PARTNER SUNDAY (16)
– Tabata Rounds
– P1 Works for 20/holds for 10, P2 Holds for 20/works for 10
– Switch after full tabata round
– Split class in half if needed

1 – Wall Balls / Hand Stand Holds
2 – Barbell Front Rack Lunges / Bottom Squat Hold w/ Barbell

22 DAYS OF CHRISTMAS (20-25)
– Work Top down
22 Double Unders (3x singles)
21 Plate Ground 2 OH
20 GHD Sit Ups
19 TRX Rows
18 Cross Body Mountain Climbers (1+1=1)
17 Toes 2 bar
16 Slam Balls
15 Cals on Bike
14 Ab Mat Sit Ups
13 Burpees
12 Box Donkeys
11 Wall Balls
10 KB Swings
9 Barbell Back Squats
8 Box Jumps
7 Wall Donkeys
6 KB Goblet Squats
5 Burps
4oom Run
3 KB Heavy Deadlifts
2 Pull Ups
1 30 second Squat Hold

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