November 18 2015 – Blue Titan Fitness

November 18 2015

17
Nov

November 18 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

View Public Whiteboard

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

10 minute Agility Ladder

Tabata

8 Rounds 20 on / 10 off

Air Squats

Clapping push ups

Box Jumps

Burpees

Jumping Lunges

Finisher

Rope Climb Work – Skill build J hook

5 Rope climbs

Scale:

5×5 J hook holds and release

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