5
Jan
January 6 2016
Blue Titan Fitness & Self Defense – CrossFit Level 1
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
Strength
Snatch Pull (5×7)
Skills & Drills
SDLHP Progressions
Sumo Dead Lift
Sumo Dead Lift Shrug Slow
Sumo Dead Lift Fast
Full Sumo Dead Lift High Pull
Modifications for Wall Climb
WOD
Metcon (Time)
5 Rounds
5 Wall Climbs
10 SDLHP
15 Air Squats