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.
Skills and Drill
-Warm Up: 10 mins 400m Run
-Mobility: Glutes, Chest.
-Dynamics: Leg swings, Adductors, Abdoctors, Glute, Quads.
-3 Rounds:
-12 Split Jumps
-6 Burpees
-200m Run
Movement:
TTB
For Time 50 TTB
20min time limit.
WOD: For Time (24min time cap)
3 Rounds
-800m Run
-30 Burpees to Box Jumps (24/20)
-30 Plate Box Step Ups (25lbs/10lbs)
Cool Down: 5 mins Glute, Hamstring stretch
Scaling:
-Run: Row, Bike, distance
-Burpees to Step up, volume of reps
-Box step ups: Volume, weight of plate, height of box