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

10.12.2018

CrossFit San Ramon – CrossFit

Accessory Work

Coach Lori’s Arm Routine

1. 3×20 Bicep Curls suggested weight 20/10

superset with 20 box dips

2. tabata Banded Tricep pull downs (use red or purple or Blue if you’re SUPER YOKED – tie to the rig like for pull ups, except you’re going to grab each side of the band and keep the shoulders in place, using the triceps to pull the band down – all 8 rounds, and yes break on the 10 seconds

3. 5 wall climbs – 15 second hold against the wall

Now enjoy your friday wod!

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

20 Wall Balls 20/14

400 M Run

20 OH Lunges 45/25# plate

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