Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **9:00a – 4:15p
CrossFit at 4:30p
CrossFit at 5:30p
CrossFit San Luis Obispo WOD:
Warm Up: 10 mins
400m Odd object Run
Mobility: Chest, L+T spine, hips
3 Rounds:
- 10 Barbell Thrusters
- 20 Second Ring support
- 10 Russian KB Swings
Ring Dip
5 x 3 Weighted + 7 – 10 Kipping Dips
Resting 230 between each set
*Weight should stay the same each set
WOD: For Time 3 Rounds:
- 400m Run
- 21 KB Swings (22kg/16kg)
- 12 Thrusters (95/65)
Cool Down: 5 mins Quads + Shoulder Stretch
Scaling:
Run: Row
KB Swings: Weight of KB
Thruster: Weight of Barbell