8
Nov
November 9, 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
Power Snatch
Review & Practice
Time Cap: 8 Minutes
WOD
Metcon (No Measure)
Deck of Cards
Spades: Power Snatch
Clubs: Deadlift
Hearts: Bar Facing Burpee Overs
Diamons: Back Rack Thrusters
Rx = #75/55
Scaled = #55/35
Finisher
50 “Evil Wheels” w/Barbell