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

-12-8 cal row

3 rounds

1 length Spider-Man

10 pass throughs

10 sots press

10 single arm reaches (ea. side)

Metcon

Every 90 seconds for 5 rounds

– 1 squat snatch + 1 overhead squat

*increasing weight

-rest 5 minutes

Every 90 seconds for 5 rounds

6 front rack lunges (heavy)

*keep same weight across sets

Accessory Work

3 rounds

10 strict hanging leg raises

20 D.B. bent over row ( 10 each side)

100 meter farmer carry 70/53

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