5.14.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
3 rounds:
100m run (rd 1) / 200m run (rd 2) / 300m run (rd 3)
10 mixed grip push ups
10 alt lunges (R + L = 1)
10 squat jumps
10 crossbody MCs (R + L = 1)

Core (7)
Coaches Choice

F.I.T. Test (2)
2 min ME of:
Slam Balls

Workouts
AMRAP w/ Partner #1 (12)
10 minutes
P1 runs 200m, P2 works shared reps:

6 wall balls (20/14)
6 cals on rower
6 knees 2 elbows
6 box jumps (24/20)
6 slam ball front squats

AMRAP w/ Partner #2 (12)
11 minutes
P1 runs 150m, P2 works shared reps:
12 wall donkeys
12 toes 2 bar
12 high box jumps (30/24)
12 slamball squat cleans
12 burpees

AMRAP w/ Partner #3 (12)
12 minutes
P1 runs 100m, P2 works shared reps:
24 wall walks
24 low/fast box jumps (20)
24 barbell back squats
24 burpees

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