16
Dec
December 17, 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 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
Metcon (No Measure)
Skill and Drill
Kettlebell Shoulder Press
Metcon (No Measure)
WOD
14 Min EMOM
4 Shoulder Press + 3 Push Press + 2 Push Jerk 85/55
Metcon (No Measure)
Finisher
Mobility