November 8, 2015 – Blue Titan Fitness

November 8, 2015

7
Nov

November 8, 2015

Blue Titan Fitness & Self Defense – CrossFit Lite

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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

Metcon (No Measure)

Skill Build

Air Squat

Push up

Ring Row

6 Count Burpee

Metcon (AMRAP – Rounds and Reps)

Buy In

10 MIN AMRAP

“CINDY”

5 Pull ups/Ring Rows

10 Push ups

15 Air squats

Metcon (Time)

WOD

3 Rounds Partner WOD

1A: 10 Wall Balls

1b: As many Burpees as Possible

Metcon (No Measure)

Finisher

Mobility

Stretch – Couch Stretch

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