6
Jan
1/7/16
Blue Titan Fitness & Self Defense – CrossFit Level 1
Warm-up
Short blood flow (Jumping Jacks, etc.) and basic stretching.
Buy-In
Metcon (Time)
3 Rounds:
– 5 Pull Ups
– 10 Push Ups
– 15 Air Squats
5 Minute Cap
Skills & Drills
Skill Build WOD movements as necessary with PVC: (5 minutes)
– Deadlift
– Bench Press
– Cleans
Warm-up
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.
WOD
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
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.
Finisher
Cool Down, Stretch, Roll Out.