8.5.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
3 rounds of:
400m run
30 alt v-ups (R+L = 2)
20 squats
10 diamond push-ups
5 pull-ups

Core (5)
Coaches Choice w/ Partner

W/ Partner (Cap at 20)
– Complete list 2x through
– Go in any order, sharing reps w/ partner. Finish one exercise before moving on to next

P1 runs 100m, then rotates to P2
P2:
40 toes 2 bar
40 double KB thursters
40 plate G2OH (45/25)
40 box jumps (24/20)
40 burpees

AFAFP w/ Team (15)
In Groups of 4 or less
Any drop or break in hold = Subtract 5 reps from max reps of burpee box jumps

P1 – max hold: L-sit (If you drop hold, complete 5 knees to elbows)
P2 – max hold: double KB squat hold (If you drop hold, complete 5 squat jumps)
P3 – max reps burpee box jumps
P4 – run 100m

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