CrossFit – Tue, Mar 18
CrossFit Night out – for EVERYONE!  Friday,  3/21 7pm Norm's  in DanvilleBest of the East Bay – Please give CrossFit San Ramon a vote for best gym!  Vote.diablomag.com

Warm-up

2 min Cardio

10 Arm Circles

10 Jumping Jacks

10 Alt Runners Lunge

10 Inch Worms

10 Lunges

10 Ring Rows

Accessory Work

3x

5 ATYW

8 cuban press

8 lateral raise

8 DB french press (tricep extension)

8 DB Reverse Fly

8 Arnold Press

Metcon (AMRAP – Rounds and Reps)

7 Min Amrap

8 KB Swings 53/35 (rx+ 70/53)

12 Renegade row 30/20 (rx+ 50/35)

12 single arm OH lunge w/DB

Cooldown

Prone Shoulder

Pancake

½ kneeling Thoracic rotation