3
Dec
12/4/15
Announcements
Active Shooter Seminar Saturday December 19th. 11:30 AM – 2:30 PM. $40 PP
Blue Titan Fitness & Self Defense – CrossFit Level 1
Warm-up
Blood and ROM Drills (No Measure)
Skill & Lecture
Metcon (No Measure)
How to spot on Bench Press
Strength
Bench Press (5-7 Sets of 8 Reps. 2 Warm up/5 Work sets)
Skills & Drills
Metcon (No Measure)
Skill Build:
-T2B (T2B/K2E/Knee Ups/Knee Raises
-Thrusters
-Burpees
* Experienced students should use this time to build up their Thruster weight
WOD
Metcon (Time)
7 Rounds for Time:
7x T2B
7x Thrusters #95/65
7x Burpees
Finisher
Metcon (No Measure)
Coaches choice