Ballistic CrossFit

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

170922

Ballistic CrossFit – CrossFit

Warm-up

3 Rounds:
:50s light, :10s “fast”
3 Walkouts
6 Alternating Spiderman + Reach
9 Air Squats
Strength
Clean

Every 90 Seconds:
Set #1- 2 Squat Cleans @ 65%
Set #2- 2 Squat Cleans @ 70%
Set #3- 2 Squat Cleans @ 75%
Set #4-6: 1 Squat Clean @ 80%
Set #7-8: 1 Squat Clean @ 85%
Metcon
Metcon (Time)

20 Power Cleans 135/95
20 Burpees
40 Wall Balls 20/14
20 Burpees
20 Front Squats 135/95
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