GET STARTED

If you are interested in setting up your first free class with us, GREAT!!!  We cannot wait to get you on the road to the new you.  For your first two weeks we ask that participate in our ‘Basics’ course.  These classes will be held Monday, Wednesday, & Fridays by reservation only. When you are ready to attend your first, free class, please email us at info@ballisticcrossfit.com. Once you have completed your first 3 classes, you will be free to attend any classes you would like going forward.

LET’S GO

  • January 25, 2020

    9am CrossFit/10am Aerobic Capacity: Week 15


    Metcon

    Metcon (Time)
    100 Double Unders
    25 Toes 2 Bar
    50 Power Snatch 95/65
    25 Toes 2 Bar
    100 Double Unders

    For Time
    Warm-up

    Aerobic Capacity Warm-Up
    Warm-up Row
    EMOM x 12"
    A. 18/23/28 spm
    B. 20/25/30 spm
    C. 22/27/32 spm
    D. Arms only/Arms & Body/Legs only
    Aerobic Capacity Warm-Up
    3 rounds of
    25 Banded Good Mornings
    25 Hollow Rocks
    10 Diver Push-ups
    Row’d Royalty 20.2 Benchmark (Time)
    500 meters then rest 1:00
    400 meters then rest 1:00
    300 meters then rest 1:00
    200 meters then rest 1:00
    100 meters then rest 1:00
    100 meters then rest 1:00
    200 meters then rest 1:00
    300 meters then rest 1:00
    400 meters then rest 1:00
    500 meters then rest 1:00
    **overall rowing time minus the rest**
    10" row cool down

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Coaches

Ballistic CrossFit Schedule

Airrosti Rehab Centers

5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282