1/14/16 – Blue Titan Fitness

1/14/16

13
Jan

1/14/16

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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

Buy-In

Metcon (Time)

3 Rounds:

– 30x DU’s (60x Singles)

– 20x KBS #35/25

– 10x Pull Ups

Skills & Drills

Deadlift stretches, warm ups, tips and cues.

WOD

Deadlift (5, 5, 3, 3, 2, 1, 1, 1, to 1RM)

20 Minutes

Finisher

100x Ab movements

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