17
Dec
12/18/15
Blue Titan Fitness & Self Defense – CrossFit Level 1
Warm-up
Blood and ROM Drills (No Measure)
Strength
Back Squat (2 Warm up Sets, 5 Work Sets)
WOD
Metcon (Time)
Chipper
1 Minute Plank
10x Wall Balls #20/14
30x Sit Ups
10x Wall Balls
30x Push Ups
10x Wall Balls
30x Leg Levers
10x Wall Balls
30x Diamond Push Ups
10x Wall Balls
30x Hollow Rocks
10x Wall Balls
30x Wide Hands Push Ups
10x Wall Balls
100x 4 Ct. Flutter Kicks
Finisher
Stretch, Mobility, and lick your wounds