14
Dec
December 15 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
Buy-In
Skill build WOD components where needed.
Metcon (AMRAP – Reps)
Old School CMC PIT
90 sec on 30 sec off
Box Jumps
Thrusters 75/45
Burpees
KBS
WOD
Bench Press (5,5,,3,2,1,1,1)
20 – 25 minute cap
Work up to a 1 Rep Max