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

weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

3 rounds

10 cal row

10 pvc pass throughs

5 inch worms with push ups

5 straight leg air squats

Stretches

Couch- 2 min each leg

banded shoulder- front rack position stretch

With empty barbell

– 5 stiff leg deadlifts, 5 good mornings, 5 strict press, 5 front squats

Accessory Work

3 rounds

5 negative pull ups

15 strict press

20 hollow rocks

Metcon (Weight)

20 min EMOM

– 1 deadlift, 1 hang clean, 2 front squats

*record heaviest weight

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