Coached
First Class at 6:30a
Second Class at 9:00a
Third Class at 4:30p
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 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
Strength: Split jerk
- 3-3-3-3-3
Skills and Drills
Rope Climb Technique
Spanish Wrap vs J-Hook
5 Rounds for Time:
- 2 Rope Climbs
- 20 Push Ups
- 400m Run or Row 500m
Scale the Rope Climbs to 5 Rope Pulls from the ground or 15 Ring Rows.