November 5, 2015

Blue Titan Fitness & Self Defense – CrossFit Lite

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Sumo Deadlift High Pull (5 x 10 Skill and Drill (Scale to KBS) )

Metcon (No Measure)

WOD

EMOM

10 Sumo Deadlift High Pulls

Metcon (No Measure)

Finisher

400 m Run

Stretch (hamstrings, low back)