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

View Public Whiteboard

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