Coached Classes
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a-4:15p (OPEN Gym)
No 4:30p Class
CrossFit at 5:30p (Friday Night Lights)
CrossFit San Luis Obispo WOD:
Open Workout 20.5 Standards Video
Coach’s Choice to include warm-up and mobility work.
Skills and Drills:
WOD: Workout 20.5
For time, partitioned any way:
-40 Muscle-Ups
-80-Cal. Row
-120 Wall-Ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft..
Time cap: 20 minutes.
Scaled:
♀ Chin-Over-Bar Pull-Ups,
10-lb. ball to 9 ft.
♂ Chin-Over-Bar Pull-Ups,
14-lb. ball to 10 ft.
NOTES:
After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.
Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.