Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
TRX at 8:30a
OPEN Gym at **9:00a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work.
Warm Up: 10 mins 400m Run
Mobility: Chest, triceps, hips
3 Rounds:
- 10 Supine Medicine Ball Reactive Throws
- 10 Air Squats
- 12 Mountain Climbers
Skills and Drill
- Bench Press
5 X 3 Increasing weight each set.
*start at 60% of 1rm
20min time limit.
WOD: For Time (12 min cap)
3 Rounds:
- 30 Wall Balls (20/14)
- 11 TTB
Then
- 800m Run
Cool Down: 5 mins:
Shoulder, Chest, Quad and Hamstring stretch
Scaling:
Wall Balls: Volume, height of target, weight of ball
TTB: Volume, Knees to Chest, Hanging Knee Raises.