December 7 2015 – Blue Titan Fitness

December 7 2015

6
Jan

December 7 2015

Blue Titan Fitness & Self Defense – CrossFit Lite

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

3 rounds

5 Good mornings (5 second hold)

7 Push Ups

9 Box jumps

Skills & Drills

Dead Lift:

Full Progression

Clean:

Full Progression

Bench Press:

Push up to bench press

WOD

Metcon (Time)

Linda Lite

10-9-8-7-6-5….

Dead Lift – Body weight

Bench Press – 3/4 Body weight

Clean 1/2 – body weigth

Finisher

Coaches Choice

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