4
Nov
November 5, 2015
Blue Titan Fitness & Self Defense – CrossFit Lite
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)