12/18/15

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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