December 27, 2015

Blue Titan Fitness & Self Defense – CrossFit Lite

View Public Whiteboard

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Handstand Push-ups (Skill Build )

Metcon (Time)

WOD

4 Rounds

5 HSPU

7 Box Jumps or Step Ups

9 Wall Balls

200m Row