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

  • September 19, 2018

    180919


    Warm-up
    EMOTM for 9":
    Minute 1: 40 sec Row/Bike
    Minute 2: 5 Elbow Rotations + 5 Good Mornings + 5 Strict Press
    Minute 3: 5 Push Up to DownDog + 15 sec Handstand Hold

    Strength
    In a 10 Minute Window:

    Find a Heavy Single Bench Press

    Then:

    At the 12:00 Mark:

    Every 2 Minutes for 4 Sets:
    5 Bench Press @ 80%, & 5 Supinate Bent Over Rows

    Bench Press (Weight)
    Bent Over Row (Weight)
    Metcon

    Metcon (AMRAP – Rounds and Reps)
    9 Minute AMRAP:

    6 StrIct HSPUs (2 Wall Walks)
    12 DB Hang Power Clean & Jerks (50/35)

    *Switch Arms every 6 Reps
    Read more

Coaches

Ballistic CrossFit Schedule

Airrosti Rehab Centers

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