9
Dec
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
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