4.18.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 11)
Run 400m
40 crossbody mountain climbers (R + L = 1)
Run 300m
30 burps
Run 200m
20 TRX knee tucks
Run 100m
10 strict pull-ups

Core (7)
Coaches Choice

Chipper #1 + E2MOM (Cap at 20)
Break up list any way you want, go in any order. The runs should be sprints

30 Burpee Toe-to-Bar
30 Cals on Rower
30 Power Clean to Push Press to Back Squat
30 Pike to Push-Up in TRX
30m Sled Drag
30 Plate Ground 2 OH to OH Squat
*Every 2 minutes, run 100m sprint, starting at minute 0:00

Chipper #2 + E2MOM (Reminder of Class)
Break up list any way you want, go in any order. Split reps with partner
60 Abmat Sit-Ups w/ WB Toss
60 Cals on Rower (Help Partner)
60 Front Squats
60 Alternating Battle Ropes
300m Partner Sled Pull
* Every 2 minutes, one partner does 5 burpees, starting at minute 0:00

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s