170915

Ballistic CrossFit – CrossFit

Warm-up

Tempo Row – 3 Rounds of :50s light, :10s fast

4 Pushups

6 Alternating Spidermans (3/side)

8 Slow Air Squats

Strength

Back Squat (1 Pause Back Squat (2seconds) + 1 Back Squat)

EMOTM:

Set #1 – @ 50%

Set #2 – @ 60%

Set #3 – @ 65%

Set #4- @70%

Sets #5-8- Build to Heavy for Day

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

3-6-9-12-15-etc Reps

Power Clean 155/105

Toes 2 Bar

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