21
Jan
January 22 2015
Blue Titan Fitness & Self Defense – Fit & Safe 6 Week Challenge
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
Dead Lift – Full Progression
Burpees – Modifications
Sit Ups – Butterfly
Rowing
WOD
New You CF Day 3 – Deadlift and row (Time)
12 Minute AMRAP
Partners
10 Sit Ups
8 Dead Lifts
6 Burpees
2k row
Finisher
Group Stretch and cool down