November 13, 2015 – Blue Titan Fitness

November 13, 2015

12
Nov

November 13, 2015

Blue Titan Fitness & Self Defense – CrossFit Lite

View Public Whiteboard

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

Metcon (No Measure)

Skill Build

KBS

Hand Release (HR) Push Ups

Metcon (Time)

Buy In:

1000 M Row

Metcon (AMRAP – Reps)

WOD

3 Rounds

In 1 Min

Complete 12 KBS 44/26

Max Rep Burpees in time remaining

Rest 30 seconds

In 1 Min

Complete 12 HR Push Ups

Max Rep Burpees in time remaining

Rest 30 seconds

Count total number of Burpees

Metcon (Time)

Buy Out:

1000 M Row

Metcon (No Measure)

Finisher

Coaches Choice

Leave a Reply