First and foremost, let me start by thanking the incredible community and family that is CrossFit Monterey.
Working with you over the last year has been rewarding, challenging, and educational for me. You have embraced my charitable endeavors, and helped me develop as a coach in more ways then I could ever put into words.
What we have accomplished as a community has changed lives around the country, and in some cases around the world. Here in Monterey, we are a cross roads to the world with multiple international schools begin based locally.
We have welcomed new comers to the fitness arena, and supported each other to accomplish goals in and out of the gym. It has been an honor to work with you, I look forward to seeing you all progress on your journeys.
Ok, enough gushing. Here is the last ass kicking before I go,
Very Respectfully,
George Paul Scheppler (TSAC-F)
Apex Predator Athletics
Warm Up:
2 rounds
1 length perfect stretch
1 length caterpillar walk outs
1 length tactical bear crawl
1 length backwards tactical bear crawl
APA Hang Complex x2
x1 pull up
x1 chin up
x1 t2b
x1 leg raise
Skill:
Accumulate 4/7 min db pinch
x1 max turkish get up
2min max dl @ 225/135
db balance drills 4×4
Conditioning:
37min AMRAP
There will be two options for the conditioning set with my personal favorite . One will emphasis endurance, and the other will emphasis power. Choose your path.
Option 1: RPE 8
Option 2: RPE 7.5
x800m/400m alternating run and row
x5/3 hang power clean
x4/2 over head squat
x3/1 “orca maker” man maker + 1 pull up
