6.13.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
3 rounds:
200m run
200m row
200 single unders
30m bear crawl
20 ab-mat sit ups

21-15-9 (40)
Wall ball (20/14)
Hollow Rock
Box Jumps (24/20)
Push Ups
KB Swings (53/35)
BB Push Press (45/35)
Burpees

Finisher (8)
3 rounds:
100m farmers walk (53/35)
1:00 plank hold
:30 plank hold (R)
:30 plank hold (L)

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