Ballistic CrossFit – CrossFit Warm-up 2 Rounds: 1:00 Easy Row 3 Walkouts 6 Alternating Spiderman + Reach 9 PVC Overhead Squats :30 Second Samson Stretch (each side) Strength Snatch Every :90- Set #1 – Power Snatch + OHS + Squat Snatch @ 65% Set #2 – Power Snatch + OHS + Squat Snatch @ 70% › Read more
Ballistic CrossFit – CrossFit Warm-up 2 Rounds: 200 Meter Light Jog 200 Meter Light Row 5 Slow Wall Squats Then: 5-4-3-2-1: Strict Pull Ups Warrior Squats Metcon Metcon (Time) 500m Row 50 Power Snatches 95/65 500m Row 50 Toes 2 Bar 500m Row 50 Overhead Squats 95/65 › Read more
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 › Read more
Ballistic CrossFit – CrossFit Warm-up 1 Lap Jog around entire complex Then: Run Drills across length of Gym *5 Minutes of Foam Rolling before running Metcon () Note: Athlete chooses only one of the running workouts below. Record total time for that effort! Metcon (Time) 4 x 800m Run *Rest 3 Minutes between efforts. Record › Read more
Ballistic CrossFit – CrossFit Warm-up 3 Rounds: 1:00 Light Row 7 Push Ups 9 Banded Good Mornings 15 Abmat Sit-Ups Strength Push Jerk + Split Jerk Every 90 Seconds for 7 Sets: 1 Push Jerk + 1 Split Jerk *Start at 60%, & Build across Metcon Metcon (Time) 21-15-9: Row Cals Dead Lifts 185/125, 225/155 › Read more

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