November 12 2015 – Blue Titan Fitness

November 12 2015

11
Nov

November 12 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

Skills & Drills

Wall Balls instruction

50 Team Wall Balls. (25 each)

Partner up side by side, 1st performs the thruster with the ball, 2nd student catches the ball and thrusts it back to the 1st.

Choose light weight

WOD

Skill build SDLHP

Metcon (Time)

7 rounds

5 SDLHP 185/135

7 Burpee Broad Jumps

9 T2B

Finisher

Coaches Choice of Abs

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