Lift Up Autism is this Saturday at 10am. We will having a BBQ and some cold beverages after. You can donate and get a shirt, or just sign up for the workout and come have a great time. Hope to see you all there.  To sign up click link below:   https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Lift Up Autism is this Saturday at 10am. We will having a BBQ and some cold beverages after. You can donate and get a shirt, or just sign up for the workout and come have a great time. Hope to see you all there.

To sign up click link below:

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

Coaches Warm Up

 

1. Speed Box Squats

8x3 back squat @50% plus bands

ladies=orange/guys=red

 

2. Conditioning

For Time

Buy in - 45 toes to bar

3 rounds 

21 KBS 53/35

15 box jumps

9 deadlifts 225/155

 

3. Core Work

50 right side plank twist

50 left side plank twist