crossfit lite

Blue Titan Fitness & Self Defense – CrossFit Lite

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Blue Titan CrossFit Standard (No Measure)

Range of Motion & Blood Flow Drills:

– Jog, Knees up, Butt Kicks

– Shuffle, Carioca, Backwards

– Bear Crawl, Crab Walk

– Lunges, Stretch Kicks

– Inch Worms, Broad Jumps

– Jumping Jacks, Quick/Slow Feet

– Burpees, Push ups, Air Squats

Group Stretch & Athlete Specific Stretch

Strength

OHS

5×5

build up to desired weight

weight back on heels

back and down

lock arms

armpits fwd

keep bar in frontal plane

WOD

4 rounds

20 wall balls 14/14 lbs

10 KTE

20 DU every 3 minutes

Finisher

coaches choice