7
Jan
Crossfit Lite
Blue Titan Fitness & Self Defense – CrossFit Lite
Warm-up
40 jumping jacks
on grey line
-knee tucks
-high knees
-butt kickers
-side shuffle
-lay down upward facing dog
-downward facing dog
-PVC pass thrus
-find spot on wall place right arm fully extended on wall with palm against wall and sretch, switch arms
Strength
Floor Press
3×5 light weight
lie flat
arm slightly outside shoulder width
arms locked
drive shoulders back and into ground
externally rotate shoulders
come down, triceps should be in contact with ground
full extension at the top
WOD
3 Rounds
5 hang cleans
10 step ups
5 push ups
10 burpees
Skill build hang cleans and push ups
Hang Cleans (butt back, hip extension, shoulder shrug, quick elbows)
Push Ups ( hands under shoulders, chest up, drive hips up, braced abs)
Finisher
100 ab movements