January 6 2016

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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

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