December 5, 2015 – Blue Titan Fitness

December 5, 2015

4
Dec

December 5, 2015

Announcements

Active Shooter Seminar Saturday December 19th. 11:30 AM – 2:30 PM. $40 PP

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

Buy-In

Agility Work

“Scissor Hurdles”

https://www.youtube.com/watch?v=WBQ9awErKr8

Skills & Drills

Overhead Squat Skill Building & Warm-up (Include Shoulder Mobility)

Overhead Squat (5-7 Sets x 5 Reps)

Scale Beginners to Front or Back Squats based on familiarity.

Skills & Drills

WOD Elements as necessary

WOD

Metcon (Time)

5 Rounds for Time

5 Power Snatch

5 Overhead Squat

5 Burpee Bar Over

#75/45

Mobility

Shoulders!

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