2
Dec
December 3 2015
Announcements
Active Shooter Seminar Saturday December 19th. 11:30 AM – 2:30 PM. $40 PP
Blue Titan Fitness & Self Defense – CrossFit Level 1
Warm-up
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
Deadlift
Strength
Deadlift (5×10)
WOD
Metcon (Time)
6000 meter Partner Row – 26 min cap
Switch on and off as needed.