November 23, 2015 – Blue Titan Fitness

November 23, 2015

22
Nov

November 23, 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

Review KB Swing/Goblet Squat

“How to Spot” a Back Squat

10 min cap

Weightlifting

Back Squat (5-5-5-5-5)

10 min time cap

WOD

Metcon (Time)

Tabata (:20s Work / :10s Rest)

Kettlebell Swings

Burpees

Goblet squats

Burpees

KB Clean and Press*

Scale to KB Thruster

Mobility

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