8
Feb
Crossfit level 1
Blue Titan Fitness & Self Defense – CrossFit Level 1
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