1/4/15 – Blue Titan Fitness

1/4/15

3
Jan

1/4/15

Blue Titan Fitness & Self Defense – CrossFit Level 1

View Public Whiteboard

Warm-up

Blood and ROM Drills (No Measure)

Buy-In

Metcon (Time)

21 – 15 – 9

– Med Ball Cleans 20/14

– Push Ups

– KBS (Russian) 53/35

Skills & Drills

Squat Cleans: (10 Minutes)

Work from Power Clean/Front Squat to linking the two movements seamlessly as one movement.

WOD

Squat Clean (Warm ups then..5, 5, 4, 3, 2, 1, 1, 1, etc. to 1RM)

20 minutes. If students aren’t comfortable dropping right into the front squat they can do a Power Clean followed by a Front Squat.

Finisher

60 4 ct. Flutter Kicks

50 Sit ups

40 Russian Twists 25/15

Stretch/Roll Out/Mobility

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