November 15, 2015 – Blue Titan Fitness

November 15, 2015

14
Nov

November 15, 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

Strength

Skill Build the Clean & Jerk for those who require it. Allow advanced students to spend 15 minutes on Strength Building.

Clean and Jerk (1-1-1-1-1-1-1)

This is not a 1 RM. Build up to and Work on 85-90% 1RM. 15 Min Cap.

WOD

Metcon (Time)

4 Rounds

500m Row

5x Clean & Jerk, #135/95

5x Bar Facing Burpee Overs

Finisher

8 Rounds x 25 4 Ct Flutter Kicks

Time Cap: 8 Minutes

Mobility

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