1/25/16

Blue Titan Fitness & Self Defense – CrossFit Lite

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Warm-up

Simon Says

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

Buy-In

1000 Meter Row

1 Rounds 30 seconds on /10 off

Air Squats

Handstand Hold

Wall Sit

L sit

Plank

PVC pass thrus

Sampson Stretch (Left)

The Sampson Stretch (Right)

Skills & Drills

Clean and Jerk Progression with PVC

Transfer to Barbell

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Finisher

100 Med Ball sit up toss – over box

Mobility