3.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
1 minute row
10 tempo squats (3/3/3)
10 PVC pass throughs
30 crossbody mountain climbers (1+1 = 1)

Core
Coaches Choice

Workouts
#1
50 wallballs (20/14)
40 KB swings (53/35)
30 ball slams (40/30)
20 KB clean & press
10 burpee pull-ups
Every even minute = 5 jumping squats

#2
10 burpee ball slams
20 toes to bar
30 goblet squats (53/35)
40 cals on rower
50 burps
Every even minute = 6 jumping lunges

w/ Partner
200 TRX knee tucks
100 slamball squats. (Hold one on each shoulder)
* Split as needed

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