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 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
Bench Press (5 x 10 )
Metcon (No Measure)
WOD
Tabata 30 sec of work 15 sec of rest
6 rounds
Air Squat
Plank
Jumping Pull ups
Butterfly Sit ups
(18 min)
Metcon (No Measure)
Finisher
Coaches Choice