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

Gymnastics

CrossFit San Ramon – CrossFit Skills

Warm-up

500m Row

Then

3 Rounds

15 sec ring dip hold

30 sec T-Spine PVC Stretch

15 sec Jefferson Curl

Skill Work

Muscle Ups:

Gymnastic Swing

Gymnastic Swing

Metcon (Weight)

4 Rounds NFT

15 Seated Leg Lifts Rx+ Straddle

15 GHD Sit-ups

50 Ft SuitCase Carry
Weight if KB

Flexibility

Middle Splits

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