January 8, 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

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