170914 

170914

Ballistic CrossFit – CrossFit

Warm-up

-500m Row (slow)

45 seconds of:

Walkouts, Air Squats, Samson Stretch, Push up to downward dog

-350m Row (moderate)

30 seconds of;

Walkouts, Air Squats, Samson Stretch, Push up to downward dog

-200m Row (fast)

15 seconds of:

Walkouts, Air Squats, Samson Stretch, Push up to downward dog

Metcon

Metcon (Time)

5 RFT:

25 Wall Balls 20/14

15 Box Jump Overs 24/20 (must face Box during jump)

10 HSPU (Adv do Strict)