December, 24 2015 – Blue Titan Fitness

December, 24 2015

23
Dec

December, 24 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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

12 Minute Instruction

Use empty bar or light KB to cycle through each movement.

10-15 reps of each lift.

Review scaling/modifications for each bodyweight exercise

WOD

This WOD plays like the song! Sing it and you’ll either get it or you’ll GET IT when you figure it out!

12 DAYS OF BLUE TITAN CHRISTMAS!

Elements 5 thru 1 are to be unbroken each round

Metcon (Time)

1 Clean N Jerk 135/95 Barbell or KB

2 Push Press

3 Front Squats

4 Hang Cleans

5 Dead Lifts

6 Ring Dips

7 Ball Slams

8 T2B

9 Box Jump 30/24

10 Pull UPS

11 Burpee

12 Calorie Row

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