Coached Classes
First Class at 6:30a
Second Class at 9:00a
Third Class at **1:30p – 4:15p (Open Gym)
Fourth Class at 4:30p
Last Class at 5:30p
*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work.
2 X
- 50 Jumping Jacks
- 5 walkouts w/spiderman
- 5 walkouts w/push-up
- 15 Air Squats
Skills and Drills Handstand Walking Progressions & Practice 25min.
- Kick-Up into Handstand (slightly over-extended) (hands about 1’ from wall)
If successful and feeling confident, back up the hands another ½ foot from the wall. Try to gently “kiss the wall” with feet on the kick up now.
If successful and feeling confident, you may move on to next drill…
Hand Walking Drill w/Shoulder Activation: - Pike position off box
Shoulder Active - Work on open floor walks
WOD: 3 Rounds for Time:
- 20 feet Handstand Walk
- 20 Parallette Shoot Through and Back
- 30 Calorie Row
Scaling:
Handstand Walk: A) 10 HSPU, B)30 Sec. Handstand Hold, C) 1 min. Plank Hold. Parallette Shoot Throughs: use boxes
Row: 400m run