December 10 2015

Announcements

Saturday Active Shooter Sold Out! Second Day Added! Sunday 12/20. 10AM – 1PM. $40 PP. Sign-up at Front Desk

Blue Titan Fitness & Self Defense – CrossFit Level 1

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Warm-up

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

Show proper pressing technique.

Instruct spotting

Bench Press (5×5)

Do 1 or 2 warm up sets then your sets of 5

WOD

Skill build wod components as needed

Metcon (No Measure)

8 round Tabata 20: on / 10: off

KBS 35/26

Air Squats

KB Cleans (alternate arms each round)

HRPU

Goblet Squats

Mobility