1/7/16

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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.