January 15, 2016

Blue Titan Fitness & Self Defense – CrossFit Lite

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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

Bench Press (5 x 10 )

Metcon (AMRAP – Rounds and Reps)

WOD

12 min AMRAP

8 Parallette Pass Thru with Dip

10 Box Jumps 24/20

Metcon (No Measure)

Finisher

Coaches Choice