6.11.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
10 squats
10m twisting lunges
10 burps
10m lateral lunges
10 v-ups
10m inchworm push-ups

Core
Coaches Choice

Team Workout
In a team of 3:
3 rounds of:
50 burpee box jump overs (24/20)
50 SA DB Thrusters (R) (35/20)
50 SA DB Thrusters (L) (35/20)
50 sandbag squats

Cash out: 100 ab mat sit ups (each) * 1 partner accumulates max cals on bike or rower and one partner works through reps, switch as needed.

Chasing Balls:
500m run – 50 slam balls
400m run – 40 slam balls
300m – 30 slam balls

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