November 28, 2015
Announcements
Active Shooter Seminar Saturday December 19th. 11:30 AM – 2:30 PM. $40 PP
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
Deadlift!
Skill Build & Practice
10 Minute Time Cap
Weightlifting
Deadlift (5-5-5-5-5)
10 Minute Time Cap, Strict
WOD
Metcon (Time)
Start Time: 10:35 AM
4 Rounds for Time
10 Deadlifts, #135/95
8 Hang Power Cleans
6 Burpee Bar Overs
Goal: < 10 Minutes
Goal: Unbroken Deadlifts/Power Cleans
Finisher
10 Minute AMRAP
2 Rope Climbs
50 Double Unders
*No Rest. 10 Minutes begins upon completion of the WOD. ALL ATHLETES are finished, regardless of where they are in the finisher, at 10:55 PM*
Mobility
Lower Back
Hamstrings