Coached Classes
First Class at 12:00p
Second Class at **2:30p – 4:15p (Open Gym)
Third Class at 4:30p
Last Class at 5:30p
CrossFit San Luis Obispo WOD:
Great job last night ladies!!!
Coach’s Choice to include warm-up and mobility work.
Dynamic Warm-up
- 10 Therapy Squats
- Knee Pulls
- Quad Pulls
- Lateral Lunge
- Toe Pulls
- Scorpion
Clean Progressions with a Dowel or a Bar.
- 3-5x of each
Focus on Speed and Positions.
Strength:
- Squat Clean: 1 Rep Max
20 Minutes to establish
WOD:10 Minutes, Every Minute on the Minute:
- 2 Squat Cleans @75-85% of 1RM
rest remainder of the minute
each failed rep is a 5 burpee penalty at the end of 10 minute WOD. - Scale to a Power Clean if unable to hold good form in the bottom position. Use a load that allows you to be successful for the entire 10 minutes.
After WOD 5min Abs