2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Gymnastics

CrossFit San Ramon – CrossFit Skills

Warm-up

3 Rounds

200m Run

10 Hollow body Rocks

10 Narrow Air Squats

Then

Hip Flexors Stretch

Gymnastics

Practice Pistols 10 -15 mins

-Banded Pistols

-Box Pistols

-Rolling Pistols

Metcon (AMRAP – Reps)

Tabata Pistols

20 Secs:ON 10 Secs:OFF

*Score is lowest rep count of the 8 rounds

Metcon (Time)

15-12-9-6-3 Dips Rx+ HSPU (Wall Facing)

50 Double Unders

*Double unders done after each set of dips

Bonus Abs

3 x 10 Strict Toe 2 Bar

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