November 24 2015 – Blue Titan Fitness

November 24 2015

23
Nov

November 24 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
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

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