Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p
Last Class at 5:30p
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work.
- 10 Pass Throughs
- 10 Reverse Pass Throughs
- Calves
- Ankles
Burgener Warm-up
- Down Up
- Down Up High Pull
- Muscle Snatch
- Lands & Drops(2-4-6”)
- Pressing Snatch Balance
- Heaving Snatch Balance
- Full Snatch Balance
Strength Overhead Squat
- 6 x 4
Find a manageable weight and stay there for all 6 sets.
Rest 2 minutes between sets.
WOD: 5 Rounds for time:
- 21 Kettlebell Swings (28kg/16kg) Russian swing
- 7 Power Snatch (115/75)
Scale the weight of the Kettlebell swing accordingly. Scale the weight of the Power Snatch accordingly.
After WOD for time:
- Run 1200m
- 200 Russian Twists (20/10)