23
Nov
November 24 2015
Blue Titan Fitness & Self Defense – CrossFit Level 1
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
3 rounds 45 sec on / 15 sec off
Row
Wall Balls
Mt Climber
Flutter Kicks
Skills & Drills
Med Ball Clean
Progression:
Deadlift
Deadlift-shrug
Front squat
Pull-under
Full medicine-ball clean
WOD
Metcon (AMRAP – Reps)
12 minute Amrap
8 T2b
10 Med Ball Cleans
12 Box Jump overs
Finisher
Coaches Choice
Abs
Mobility