11
Nov
November 12 2015
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
Skills & Drills
Wall Balls instruction
50 Team Wall Balls. (25 each)
Partner up side by side, 1st performs the thruster with the ball, 2nd student catches the ball and thrusts it back to the 1st.
Choose light weight
WOD
Skill build SDLHP
Metcon (Time)
7 rounds
5 SDLHP 185/135
7 Burpee Broad Jumps
9 T2B
Finisher
Coaches Choice of Abs