Congratulations to all the athletes that competed this passed weekend at the So Cal Fitness Classic. Was an awesome day of for all and had a great group come out to support some amazing athletes of Ballast. The CrossFit community is amazing and we are happy to be a part of it.

Congratulations to all the athletes that competed this passed weekend at the So Cal Fitness Classic. Was an awesome day of for all and had a great group come out to support some amazing athletes of Ballast. The CrossFit community is amazing and we are happy to be a part of it.

Coaches Warm Up

 

1. Conditioning

800m run

accumulate 2' L-Sit on rings

800m run

accumulate 2' side plank Left & Right

800m run

accumulate 2' hollow hold

800m run

 

2. Shoulder Press

6-6-6-6-6

super set with

Single arm DB upright row

12-12-12-12-12