1/21/16

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

Mobility

Work front rack position: 10 Minutes

– Open up shoulders:

– Partner stretch: Partner “A” hangs from pull up bar/Partner “B” pushes from behind with hands on shoulder blades for 10 seconds. 2 Rounds each.

Strength

Front Squat (2 Warm up sets then 5 x 3)

15 Minutes

WOD

Metcon (Time)

6 Rounds:

– 8x Deadlifts @ 60% of 1RM

– 30x DU’s/90x Singles
5 Minutes to work up Deadlifts

Finisher

3 Minute Plank

Mobility

Roll out and stretch