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

Gymnastics

CrossFit San Ramon – CrossFit Skills

Warm-up

500m Row

Hollowbody Rocks

Arch Body Rocks

Shoulder Mobility

Skill Work

Ring Muscle-Up

Banded MU

Transition to bottom of dip

Muscle-ups

Metcon (AMRAP – Reps)

3 Rounds for total reps

1min Rope Climb (one climb = 3 reps)

1min Sit-ups Rx+ GHD Sit-ups

1min Push-ups Rx+ HSPU

1min Pull-ups Rx+ C2B Pull-ups

1min Break

Accessory Work

3 Rounds NFT

10 DB Rows

10 Back Extensions

10 Reverse Hypers

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