7
Jan
January 8, 2016
Blue Titan Fitness & Self Defense – CrossFit Level 1
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
Floor Press (5 x 5 )
Metcon (Time)
PARTNER WOD
60 Hang Cleans 96/65
40 Burpee Box Jumps
20 HRPU
3 Rounds
Break up reps as needed among team. Goal is speed
Metcon (No Measure)
Finisher
Mobility – Thoracic Spine, Quads