December 16 2015

Announcements

5 EXTRA SPOTS ADDED!!! Active Shooter Seminars this Saturday (11-2p) and Sunday (10-1p). Sign-up at the front desk. $40 per person. Don’t miss out!!!

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

Skills & Drills

Strict Press

Push Press

Push Jerk

Strength

Use time to work on lifts if not going for max rep. Work with a lighter weight and move through each lift progression.

Push Press (6×1)

WOD

Metcon (Time)

4 rounds

10 HSPU

10 Ring Dips

5 Strict Press, Push press and Push Jerk

Finisher

Coaches choice