Blue Titan Fitness & Self Defense – CrossFit Level 1
Short blood flow (Jumping Jacks, etc.) and basic stretching.
– 5 Pull Ups
– 10 Push Ups
– 15 Air Squats
5 Minute Cap
Skills & Drills
Skill Build WOD movements as necessary with PVC: (5 minutes)
– Bench Press
Pick teams of 3 or 4 students of like ability and build up weight for the WOD. (10 minutes)
WOD weight should be calculated off the lightest person on the team.
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Teams of 3 or 4 students.Each teammate starts on a different movement. Working weight should be calculated off the lightest teammates weight. If team is 4 students 1 will get rest as team rotates. WOD MUST START AT 1/2 PAST THE HOUR.
Cool Down, Stretch, Roll Out.