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

Gymnastics

CrossFit San Ramon – CrossFit Skills

Warm-up

500m Row

Squat Flow

Shoulder Mobilty

Skill Work

Butterfly Pulls-ups

Metcon (AMRAP – Reps)

Pistol tabata

20 Sec ON: 10 Sec OFF

Scaled options

Rolling Pistols

Banded Pistols

Plate Pistols

Metcon (AMRAP – Reps)

Tabata Pull-ups

20 sec ON: 10 sec OFF

Metcon (Time)

4 Rounds

2 Wall Climbs

15 GHD Sit-ups

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