November 9, 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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