20170825

Ballistic CrossFit – CrossFit

Warm-up

3 Rounds:

Row :40 slow/:20 Fast

3 Scap Retractions or Strict Pull-Ups

5 Pushups

7 AbMat Sit-Ups

9 Goblet Squats 35/26

Strength

7 Set: Clean (Every 90sec: 1 Pause Cln DL + 2 Cleans+ 1 F. Sqt)

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Set #5 – 80%

Set #6 – 80% +

Set #7 – 80% +

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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