Day 1 New You


Day 1 New You

Blue Titan Fitness & Self Defense – Fit & Safe 6 Week Challenge

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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

Skills & Drills

Air Squat:

Braced Abdominals, tight butt for hip stabilization,

Hips travel back and down

Knees stay in line or slightly oitside of feet

Push up:

Braced Abs, tight butt

start in plank position, hands under shoulders, fingers splayed out.

Turn hands out (right – clockwise left – counter) while remaining stationary.

Slide forward in the decent and push back up.

Pull up

Braced abs, tight butt

Grip bar outside shoulders with palms facing out

Start from a dead hang position and pull up.

New You CF day 1 – 10 Minute Cindy (Time)

10 Minutes

5 Air Squats

10 Push ups

15 air Squats
Scaling and modification options.

Air Squat:

Squat to a box

Push up:

From starting position –> slow descent.

From ground –> push shoulders up off the ground –> fire hips upward to return to your stable starting position.

Pull Up:

Jumping or band


Coaches Choice!!

Mobility, group stretch