Remember to sign up for our 2nd annual Lift Up Autism event happening on the 23rd of September. Please sign up through the link below. We will be having BBQ and beers after to finish celebrating a great cause. If you are new to CrossFit or interested in seeing what Ballast has to offer, please feel free to sign up and join us.   https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Remember to sign up for our 2nd annual Lift Up Autism event happening on the 23rd of September. Please sign up through the link below. We will be having BBQ and beers after to finish celebrating a great cause. If you are new to CrossFit or interested in seeing what Ballast has to offer, please feel free to sign up and join us.

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

Coaches Warm Up

 

 

1. Station one

100m farmers/waiter carry

*switch at 50m

100ft sled pull

12 strict pull ups

 

*rest as needed

 

2. Station two

50ft tire flip

50ft rope pull

8 sandbag over the shoulder 

 

*rest as needed

 

*Athletes will break up into groups and complete each station as many times as they can with in 20'.