Coached Classes:
SWEAT at 6:00a
CrossFit at 7:00a
SWEAT at 9:15a
OPEN Gym at **10:30a-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
Tabata: Burpees and Scorpions
Mobility: Lumbar spine, Hamstrings, Shoulders
3 Rounds:
-8 Barbell SDHP
-10 Gymnastics Kips
-5 Down ups
Skill and Drill:
TTB EMOM 10 mins:
5-10 reps
*Pick number + Be consistent
WOD: 15 Min AMRAP:
-11 Sumo Deadlift High Pull
-9 Overhead Squats
-7 Bar Facing Burpees
*30 seconds rest between rounds
@(95lbs/65lbs)
Cool Down: 5 mins
Shoulders, Lumbar Spine, Hamstrings
Scaling:
SDHP: Weight of barbell
OHS: Weight of barbell/ Front Squats
Bar facing Burpees: Regular Burpees on the spot/ down ups