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

Gymnastics

CrossFit San Ramon – CrossFit Skills

Warm-up

500m Row

Thoracic Flow

Band pull apart series

Skill Work

Rope Climb Progressions

Spanish wrap

Russian Wrap

Legless Progressions

Metcon (No Measure)

16 EMOM

Min 1: 30 – 40 sec Top of Dip Hold

Min 2: 12 Hollow Body Rocks

Min 3: 30-40sec Bottom of Dip Hold

Min 4: 12 GHD Hip Extension Tempo 2011

Mobility

Pistol Squat Mobility

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