crossfit level 1
Blue Titan Fitness & Self Defense – CrossFit Level 1
Warm-up
40 jumping jacks
knee tucks
high knees
side shuffle
lunges
bear crawls
crab walks
Skills & Drills
10 minutes
Double Unders:
Proper alignment
Elbows close to body
Cadence for jumping
Progressions to help reach the goal.
3 singles 1 DU, once comfortable switch to 2 singles etc.
If you have mastered the DU either hit the 100 mark or shoot for a triple under. Keep striving for something.
Demo Burpee Box Jump
WOD
Metcon (AMRAP – Reps)
10 Minutes – As fast as possible throughout!
10 Burpee Box Jumps 20″
30 Du’s
Then rest 3 minutes
3K Partner Row- 12 minute cap
Scale:
Burpee Box Jumps – Sprawl and Step up
DU’s 60 super fast singles
Row: The goal is 250 meters per minute. If you’re rowing with efficiency this time is totally attainable. You must switch in and out quickly and row hard.
Finisher
Coaches Choice
Leave 5 minutes for mobility