9.10.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
Ascending Ladder
2 – 4 – 6 – 8 – 10
Push ups
Lunges (L+R = 1)
TRX T & Y combos
KB swings
Burpees
KB swings
200m run

Core (8)
Coaches Choice (Tabata Style)

F.I.T. Test (2)
2 min ME of:
Stone over shoulder w/ SB

Workouts
Partner Fun (15)

Teams of 2
4 rounds (Each partner does both parts of each round)
P1: 75 single unders / P2: OH squats (45/35)
P1: 75 single unders / P2: push press
P1: 75 single unders / P2: deadlifts
P1: 75 single unders / P2: front squats

Cardio Corner Circuit (10)
Alternate minutes:
Beginning of workout & Even Minutes: Row 250m
Odd Minutes(Perform all 3 movements in the odd minutes):
5 chest press
5 G2OH
5 bear hug squats

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