November 10 2015 – Blue Titan Fitness

November 10 2015

9
Nov

November 10 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

2000 Meter row

8 minute cap

If partnered switch off every 100 meters.

Slow and steady gets it done easier than fast and reckless.

Skills & Drills

Pistol Squat instruction

Modifications and technique

WOD

Metcon (No Measure)

15 minutes

5 Pistols (one legged squats) each leg

10 HSPU

20 4ct Flutter Kicks

Finisher

Roll out / Mobility work

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