November 8, 2015 – Blue Titan Fitness

November 8, 2015

7
Nov

November 8, 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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

Kettlebell Snatch (5 x 8)

“The German” (Time)

200m Run

100 Air Squats

90 Kettlebell Swings

80 Walking Lunges

70 Box Jumps

60 Burpees

200m Run

50 Toes to Bar

40 Back Squats, #135/95

30 Pull ups

200m Run

20 Power Cleans, #15/95

10 Wall Walks

1 Rope Climb

200m Run

Metcon (No Measure)

Finisher

Foam Rolling

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