16
Jan
January 17, 2015
Blue Titan Fitness & Self Defense – CrossFit Level 1
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