January 22, 2016


January 22, 2016

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

Rope Climb (Practice Foot Work and climb )

Metcon (No Measure)

Buy In

1000 M Row

Metcon (Time)

WOD (Bring Long Socks)

3 Rounds for Time

5 Rope Climbs 15 feet

10 Hand Stand Push Ups

250 M row

Scale 10 Close Grip Pull ups strict/with band or jumping for Rope Climb

Scale to Box or Downward Dog for HSPU

Metcon (No Measure)


25 Russian Twists

25 4 Ct Flutter Kicks

25 Butterfly Sit ups

25 Hollow Body Rocks