10.22.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
Descending Ladder from 8 to 1
Crossbody MCs (R+L = 1)
Wall donkeys
Alt lunges (R+L = 1)
TRX T & Y
30 double unders

Run 300m

Core (8)
Coaches Choice

F.I.T. Test (5)
2 min ME of
Toes 2 Bar

Then Run 300m

Workouts
Team Chipper (15)
Teams of 3
2 people working at a time, 1 resting
Go in any order but must complete full movement before moving on to next

100 pull ups (jumping ok)
100 KB swings
100 sit ups
100 squats (with or w/o weight)
100 push ups

Run 300m

Slam Ball Circuit (10)
30 sec each station, 3x thru
slam balls
SB thrusters
SB russian twists
SB push press

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s