December 3, 2015

Announcements

Active Shooter Seminar Saturday December 19th. 11:30 AM – 2:30 PM. $40 PP

Blue Titan Fitness & Self Defense – CrossFit Lite

View Public Whiteboard

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

Deadlift (5-7 sets @ 8-12 Reps Skill Build )

Metcon (Time)

WOD

Partner

4000 m Row

Switch as Necessary

20 min cap

Metcon (No Measure)

FINISHER

Coaches Choice