January 9, 2016

8
Jan

January 9, 2016

Blue Titan Fitness & Self Defense – CrossFit Lite

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (No Measure)

Skill Build Muscle Up

Rings

1. Start on knees hands overhead using false grip, Practice pull to chest

2. Standing on tip toes with rings near waist, practice ring dip. Can use band to complete dips.

3. Ring Thing

Metcon (Time)

WOD

4 Rounds

7 Push Press

6 Pull ups Banded or Jumping

5 Ring or Box Dips

200 m Run or 250 m Row.

Metcon (No Measure)

Finisher

Coaches Choice