10.10.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
Run 400m

Then 3 Rounds of:
5 Diamond/Regular/Wide Push Ups (1+1+1=1)
10 Squats
15 TRX Mountain Climbers (1+1=1)

Then Run 400m, Then Reverse the 3 Rounds
15 TRX Mountain Climbers
10 Squats
5 Push Ups

Then Run 400m

Core (5)
COACHES CHOICE

Workouts
CIRCUIT #1 (10)
– 30 seconds each, 3x through
Wall Balls (20/14)
Lateral Box Overs (24)
Slam Balls (40/30)
Box Jumps (20) (low/fast)

Then Run 250m

CIRCUIT #2 (10)
– 30 seconds each, 3x through
1 1/2 Wall Balls (20/14)
Lateral Box Jumps (24/20)
Rainbow Slam Balls (40/30)
Box Jumps (24/20)

Then Run 250m
CIRCUIT #3 (5)
– 30 seconds each, 2x through
Barbell Push Press (45/35)
Plate Ab Mat Sit Ups (35/25)
Knees to Elbows
Single Unders

Then Run 250m (2)

CIRCUIT #4 (5)
– 30 seconds each, 2x through
Barbell Thrusters
Plate Russian Twists
Toes to Bar
Double Unders

Then Run 250m

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