5.11.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
Ascending ladder, from 3 to 10:
wall donkeys
split jumps
push ups
squat jumps

Run 150m after each round

Core
Coaches Choice

EMOM
10 minutes:
20 mountain climbers
5 slam balls (heavy)
5 burps

— 400m run —

3 rounds:
20 wall balls
20 T2B
20 Alt TRX pistols
20 KB swings
20 plate lunges

After each excercise, 50m run

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