November 1, 2015 – Blue Titan Fitness

November 1, 2015

31
Oct

November 1, 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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

Metcon (Time)

Almost Helen

12-9-6 Reps of:

KettleBell swings

Pull ups

400m Run

Skill & Lecture

Medicine Ball Clean

Wall Balls

WOD

Metcon (AMRAP – Reps)

Partner WOD

12 Minute AMRAP

A: As Many Wall Balls as Possible

B: 10x Medicine Ball Cleans

Team with the most wall balls wins!

Team Incentives!

2nd Place = 10 Burpees

3rd Place = 20 Burpees

4th Place = 30 Burpees

Etc…

Finisher

Remain in Teams

As a team:

Complete 2,000m Row

200 Flutter kicks

Break up and share as necessary

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