23
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
Front squat
5×5
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