5.9.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
Run 300m
30 mountain climbers (R + L = 1)
30 alt hanging leg raises (R + L = 1)
30 cals rows
30 alt battle ropes (R + L = 1)
30 crossbody MCs (R + L = 1)
300 singles
30 TRX mountain climbers (R + L = 1)
30 burps

Core (5)
Class Choice

(Cap at 10)
21 – 17 – 4 of:
BB lunges (65/55)
BB thrusters
Lateral over bar jumps (over & back = 1)
*Every minute = 4 strict press

(Cap at 10)
4 – 17 – 21 of:
BB deadlift
BB 1 1/2 front squats
Burpees over bar
*Every minute = 4 OH squats

(Rest of Class)
21 – 17 – 4 of:
BB box step ups
BB wipers
BB rollouts

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