9
Jan
crossfit lite
Blue Titan Fitness & Self Defense – CrossFit Lite
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