November 7 2015 – Blue Titan Fitness

November 7 2015

6
Nov

November 7 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

Buy-In

Bear Complex (5×7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metabolic in nature, go lighter for increased intensity.

WOD

Metcon (AMRAP – Reps)

20 minutes

3 Dead lift 325/275

100 meter SPRINT or 150 meter SPRINT like row

Add 1 dead lift each round

Finisher

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
9 minute cap

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