November 28, 2015 – Blue Titan Fitness

November 28, 2015

27
Nov

November 28, 2015

Announcements

Active Shooter Seminar Saturday December 19th. 11:30 AM – 2:30 PM. $40 PP

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

Skills & Drills

Deadlift!

Skill Build & Practice

10 Minute Time Cap

Weightlifting

Deadlift (5-5-5-5-5)

10 Minute Time Cap, Strict

WOD

Metcon (Time)

Start Time: 10:35 AM

4 Rounds for Time

10 Deadlifts, #135/95

8 Hang Power Cleans

6 Burpee Bar Overs

Goal: < 10 Minutes
Goal: Unbroken Deadlifts/Power Cleans

Finisher

10 Minute AMRAP

2 Rope Climbs

50 Double Unders

*No Rest. 10 Minutes begins upon completion of the WOD. ALL ATHLETES are finished, regardless of where they are in the finisher, at 10:55 PM*

Mobility

Lower Back

Hamstrings

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