December, 25 2015
Blue Titan Fitness & Self Defense – CrossFit Level 1
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
12 Minute Instruction
Use empty bar or light KB to cycle through each movement.
10-15 reps of each lift.
Review scaling/modifications for each bodyweight exercise
WOD
This WOD plays like the song! Sing it and you’ll either get it or you’ll GET IT when you figure it out!
12 DAYS OF BLUE TITAN CHRISTMAS!
Elements 5 thru 1 are to be unbroken each round
Metcon (Time)
1 Clean N Jerk 135/95 Barbell or KB
2 Push Press
3 Front Squats
4 Hang Cleans
5 Dead Lifts
6 Ring Dips
7 Ball Slams
8 T2B
9 Box Jump 30/24
10 Pull UPS
11 Burpee
12 Calorie Row