December 31 2015


December 31 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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

Wod Specific Instruction:

Burpee: LOL get em done


Air Squat

Front Squat

Push Press

Connect all three

Push up:

Braced abs, tight butt, neutral spine

Shoulder stability.

No Knees!

Sit up: Butterfly position


Metcon (No Measure)

Hit The Deck

Spades – Burpees

Hearts – Thrusters 75/45 cause who doesn’t love thrusters?

Clubs – Push ups

Diamond – Sit ups


Coaches Choice time permitting

5 minutes for cool down