December 11, 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

View Public Whiteboard

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

Front Squat (5 x 8 Spotting Practice )

Hang Clean (3 x 5 )

Metcon (No Measure)

WOD

10 Min EMOM

8-10 Hang Squat Clean

Metcon (No Measure)

Finisher

Mobility