Crossfit level 1

Blue Titan Fitness & Self Defense – CrossFit Level 1

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Blood and ROM Drills (No Measure)

Buy-In

3 rounds

50 singles

10 lunges each leg

10 push ups

10 air squats

Back Squat (5×7)

heels shoulder width

full extension of hips

bar resting on shoulders

elbows high

chest up, braced abs

hips back and down

hip crease below knee cap

knees in line with outside of feet

head neutral

stand up and drive with legs

spine neutral

full extension at top

Metcon (AMRAP – Rounds)

12 minutes

10 burpee pull ups

20 4 count flutter kicks

Finisher

coach’s choice