11/13/15 – Blue Titan Fitness

11/13/15

12
Nov

11/13/15

Blue Titan Fitness & Self Defense – CrossFit Level 1

View Public Whiteboard

Warm-up

Blue Titan CrossFit Standard (No Measure)

Range of Motion & Blood Flow Drills:

– Jog, Knees up, Butt Kicks

– Shuffle, Carioca, Backwards

– Bear Crawl, Crab Walk

– Lunges, Stretch Kicks

– Inch Worms, Broad Jumps

– Jumping Jacks, Quick/Slow Feet

– Burpees, Push ups, Air Squats

Group Stretch & Athlete Specific Stretch

Skills & Drills

Metcon (No Measure)

Agility Ladder

Buy-In

Split Jerk (10 x 1 Concentrate on Form, Not Max Load)

WOD

Metcon (Time)

21 – 15 – 9

Row – Calories

Med Ball Burpees #20/14

KBS #54/35

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