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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

10 minute alternating EMOM

-10 wall balls

– 10 burpees

Stretches

-couch (2 minutes each side)

-banded shoulder stretch ( elbow / 1 minute each side)

Clean Complex (8×1 @ 60% of clean )

1 Clean pull + 1 deadlift+ 1 hang clean + 1 front squat

Shoulder Press (3×10 )

– choose a weight that you can do touch and go with; no resting at the bottom. Work on speed.

Metcon

5 min amrap

– 5 squat cleans (%75 of clean)

– 50 double unders

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