15
Dec
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
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