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

Front squat

feet shoulder width apart

rack on shelf

out and down

hip crease below knee

full extension at top

Metcon (Time)

4 rounds

10 KBS 25/18

10 box jumps

KBS

slight bend in arms

arms tight to body

hinge at hips

Box jumps

soft landing

full extension at top

Finisher

100 ab movements