23
Dec
December 24, 2015
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 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