Crossfit Level 1


Crossfit Level 1

Blue Titan Fitness & Self Defense – CrossFit Level 1

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Blood and ROM Drills (No Measure)


3 rounds

10 lite KBS

10 air squats

10 sit ups

150 m row

Overhead Squat (5×5)

establish wide grip with PVC

put PVC in crease and straighten arms

arms overhead and locked

armpits FWD

squat back and down

weight on heels

bar in frontal plane

Metcon (Time)

4 rounds

10 med ball cleans

20 air squats

10 SDLHP 75/55

Skills & Drills

med ball progression

-feet shoulder width apart

-full extension pf hips

-fingers pointed down

-pick up like a dead lift position


-get under ball into a squat elbows facing down



25 4 count flutter kicks

25 sit ups

25 v ups