7.13.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 14)
3 rounds:
200m run
20 TRX rows
20 mountain climbers (R+L = 2)
20 wall facing squats
20 alt in & outs (R+L = 2)

Core (4)
Coaches Choice w/ Plate

F.I.T. Test (5)
2 minutes ME of:
Plate Thrusters (45/25)

Workouts w/ Partner #1 (Cap at 20)
Go in any order, complete one exercise before moving on to next

P1 Runs 150m or bike :45 sec
P2 works on list of shared reps
60 wall balls (20/14)
60 box jumps (24/20)
60 pull ups
60 KB swings (24/16kg)
60 burps

Workout w/ Partner #2 (Cap at 12)
Descending Ladder 40 – 20 – 10 – 5
P1 runs 100m, P2 chips away at shared reps of:
Slam balls
SB straight leg sit up w/ press
SB box overs

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