Capstone CrossFit – F.I.T.
Warmup (Cap at 13)
2 rounds:
250m row
10 butt 2 ball squats
10 pair of alt battle ropes
2 rounds:
2:00 minutes of double unders (practice)
10 diamond push-ups
10 pair of split jumps
Core (6)
Coaches Choice
Workouts w/ Partner (20)
Each partner must complete 2 rounds, share equipment
Switch after P1 completes 15 burpees
29 wall walk + wall donkey
29 box jumps (low/fast)
29 Plate squat clean & press
29 OH plate lunges (45/35)
w/ Team (Remainder of Class)
Teams of 4, rotate as needed, share reps
P1 – Row for meters
P2 – ME Burpees 2 plate
P3 – ME Sandbag squats
P4 – ME Box jump + top box squat
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