8
Dec
December 9 2015
Announcements
Saturday Active Shooter Sold Out! Second Day Added! Sunday 12/20. 10AM – 1PM. $40 PP. Sign-up at Front Desk
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 & SDHP
Strength
Deadlift (5×5)
WOD
Skill build WOD components as needed.
Metcon (AMRAP – Rounds and Reps)
5 rounds
20 Box Jumps
15 Pull Ups
10 SDHP 75/45
Finisher
Mobility