Reminder  to Give 5 minutes at our second annual Lift Up Autism event on the 23rd of September. Come enjoy some good company and have a great time getting in some health and fitness. All are welcome and no experienced required. To sign up, please visit    https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464   T-shirts and Sweat shirts are going on for pre-orders and will have a preview soon. Please see Coach Zach for pre orders.  Sweat Shirts $60/T-Shirts $25

Reminder to Give 5 minutes at our second annual Lift Up Autism event on the 23rd of September. Come enjoy some good company and have a great time getting in some health and fitness. All are welcome and no experienced required. To sign up, please visit

https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

T-shirts and Sweat shirts are going on for pre-orders and will have a preview soon. Please see Coach Zach for pre orders.

Sweat Shirts $60/T-Shirts $25

Coaches Warm Up

 

1. Jerk Complex

Push Jerk + Split Jerk

then…

5x4 strict press

 

2. Conditioning

You have 2 minutes to finish 

3 rounds

5 thrusters 45/35

5 KBS 70/53

5 burpees

rest 1’

6 sets

 

 

**for each rep not completed within each set, it is added to a total number of burpees at the end of the workout. Add all miss reps from all 6 sets for total.

1 rep = 1 burpee penalty. 

 

3. Accessory Work

4 sets

12-20 ab wheel roll outs

10 double KB row holding top of back extension

5/5 single leg body weight back extensions 

10 back extensions