November 15, 2015 – Blue Titan Fitness

November 15, 2015

14
Nov

November 15, 2015

Blue Titan Fitness & Self Defense – CrossFit Lite

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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

Back Squat (5 x 5)

Metcon (Time)

WOD

“FILTHY FIFTY” LITE

For Time:

25 Box jumps or step ups, 24/20

25 Jumping pull-ups

25 Kettlebell swings, 44/26

25 steps Walking Lunge

25 Knees to elbows

25 Push press, 45/35

25 Back extensions

25 Wall ball shots, 20/14

25 Burpees

25 Double unders or 50 singles

Metcon (No Measure)

Finisher

Mobility

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