Blue Titan Fitness & Self Defense – CrossFit Level 1
40 jumping jacks
Skills & Drills
Elbows close to body
Cadence for jumping
Progressions to help reach the goal.
3 singles 1 DU, once comfortable switch to 2 singles etc.
If you have mastered the DU either hit the 100 mark or shoot for a triple under. Keep striving for something.
Demo Burpee Box Jump
Metcon (AMRAP – Reps)
10 Minutes – As fast as possible throughout!
10 Burpee Box Jumps 20″
Then rest 3 minutes
3K Partner Row- 12 minute cap
Burpee Box Jumps – Sprawl and Step up
DU’s 60 super fast singles
Row: The goal is 250 meters per minute. If you’re rowing with efficiency this time is totally attainable. You must switch in and out quickly and row hard.
Leave 5 minutes for mobility