Hero WOD “Ballz” – The Bonny


Hero WOD “Ballz” – The Bonny


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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

Metcon (Time)

HERO Chipper WOD:

“BALLZ” for Bonny

RX- 155/115 RXlite-105/75

25 Air Squats

1 Rope Climb

25 Deadlifts

25 Box Jumps

1 Rope Climb

25 Hang Cleans

25 Pullups

1 Rope Climb

25 Power Cleans

25 Pushups

1 Rope Climb

25 Push Jerks/Press

25 Situps

1 Rope Climb

25 Clean and Jerk

*Cycle through each movement once

**Modification for Rope Climbs will be 5 banded pull-ups, 15 Jumping pull-ups, ring rows.

***Weight stays the same; to be performed at a safe and high pace. GOAL is to keep moving.