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

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

6 min alternating emom

:30 seconds of wall balls

:40 seconds of rowing/bike/burpees

Stretches:

-foam roller w/ bar green band shoulder/ pigeon

*barbell warm up with class

Metcon (Weight)

16 Minute EMOM

– power snatch + snatch balance + over head squat
Goal is to increase weight every 3-5 sets, ending with a heavy single, record heaviest weight.

Accessory Work

3 rounds

10 weighted back extensions

16 Heavy renegade rows ( 8 ea. side)

:40 seconds flutter kicks

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