crossfit level 1


crossfit level 1

Blue Titan Fitness & Self Defense – CrossFit Level 1

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40 jumping jacks

knee tucks

high knees

side shuffle


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


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


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.


Coaches Choice

Leave 5 minutes for mobility