Coached
First Class at 6:30a
Second Class at 4:30p **(Open Gym)
Last Class at 5:30p
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work.
Jump Rope Series:
- 100 Singles
- 50 Alternating
- 20 Side to Side/Front to Back
- 20 Twists
- 20 Right Leg/Left Leg
- 20 Backwards
- 50 Double Unders
- 5 Walkouts to Spiderman
- 30 Russian Twists
- 10 Air Squats (3 second count on the negative)
- 10 Air Squats
Skills and Drills
- Rope Climb Technique
Spanish Wrap vs J-Hook
WOD: 5 Rounds for Time:
- 2 Rope Climbs
- 20 Air Squats
- 10 Ring Dips
Scale the Ring Dips by adding a band as needed.
After WOD: 15-12-9-6-3:
- GHD Sit-ups
- GHD Back Extensions
- Twisting Med Balls (20/14)