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) 4 rounds for quality:
10 weighted pushups-5 false grip ring pullups-20 second ring support hold
*Scale to 10 strict pushups unweighted or 10 strict pushups with hands on elevated box
*Scale ring pullups to banded strict pullups, or jumping pullups with a 3 second negative
B) 16 minute AMRAP:
Row 500m-15 burpees to a 6″ target-20 alternating db snatches (50/35lb)