December 24, 2015

Blue Titan Fitness & Self Defense – CrossFit Lite

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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 Build

Wall Climbs – Scale to Box (Hold Plank on Box and walk hands toward box)

Metcon (Time)

WOD

3 Rounds

3 Wall Climbs

6 Front Squats

9 Burpee Bar Overs

Metcon (No Measure)

FINISHER

100 Ab Movements

Mobility