Private coaching and physical therapy appointments must be cancelled 24 hours in advance and can be done by calling or emailing your coach directly (all emails are first names @sanfranciscocrossfit.com). Because it is very difficult for our coaches to re-book their appointment times on short notice, athletes who cancel their appointments within the 24 hour cancelation window will be charged for the appointment. In addition, private coaching series expire within 6 months of the first session.
A) 3-5 sets max effort strict drop set pullups.
Choose from the following:
1) Weighted pullups to unassisted pull-ups
2) Unassisted pullups to banded pull-ups
3) Assisted pullups to more assisted pullups.
Superset with 3×1 minute weighted elbow plank
B) 5 rounds for time:
10 push press (135/95)-20 russian kB swings (62/44lb)