January 22 2015

Blue Titan Fitness & Self Defense – Fit & Safe 6 Week Challenge

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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