January 17, 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

Back Squat (8, 8, 6, 6, 4, 4, (20 Min))

Metcon (AMRAP – Reps)

WOD

Partner WOD

10 Min AMRAP

10 Burpee Pull Ups (pacer)

Partner is running 10m Sprints then Switch (Count how many meters ran. 10m = 1 rep)

Metcon (No Measure)

Finisher

100 Ground Ab Movements