January 30, 2016

Blue Titan Fitness & Self Defense – CrossFit Lite

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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, 5, 5, 3, 3, 1, 1)

Metcon (AMRAP – Rounds and Reps)

WOD

15 Min AMRAP

15 Bar Facing Burpees

10 Pull ups

5 Shoulder to Overhead

Metcon (No Measure)

Finisher

Mobility, Stretch