Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a-4:15p (OPEN Gym)
CrossFit at 5:30p
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work.
Skills and Drills:
Part A: Three Sets:
- 5 Inchworm to Extended Plank Hold (3s)
- 10s Hollow Body Hold into
- 10 Hollow Body Rock into
- 10 V or Tuck ups
- 10s Arch Body Hold into
- 10 Arch Body Rock
Part B: Three Sets of:
- 5 Straight Arm Plate Raises *SLOW & maintain strong hollow
- 3 Wall Walks into 10 Shoulder Shrugs
Part C:
- Max Effort HS Hold
*One attempt
*No hips on the wall – only heels
WOD: Part D: For Time:
- 100 Wall Balls (20/14)
Rx’d+: (30/20)
*Everytime you stop or the ball touches the ground = 200m Run