4.20.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 12)
3 rounds of:
200m run
15 knees 2 elbows
10 push ups
5 squat jumps

1:00 minute of one of the following:
Bottom hold
Handstand hold
Bar hang
Plank hold

Core (6)
Class Choice

FRIDAY EMOM (20)
Rotate every minute for 16 minutes, focus on form

Off rack strict press
Double KB deadlifts
DB bench press
Run 100m or 10 buprees
*Rest if time remaining in minute

AFAFP Sprint (Remaining Time)
3 rounds of:
100 single unders
10 wall walks to HS
10 barbell thrusters (45/35)
10 DB goblet squats
10 KB swings (70/50)
10 box jumps (24/20)

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