CrossFit – Fri, Mar 21
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
Things Fall Apart (AMRAP – Rounds)
30 min EMOM
min 1 – 1 Strict Round of Cindy
mn 2 – 15/12 calorie row
min 3 – 12/9 calorie bike
min 4 – 15 kb swings 53/35
min 5 – 20 Sit Ups
min 6 – 200 M run
how many consecutive rounds did you finish rx?
min 1 – 1 Strict Round of Cindy
mn 2 – 15/12 calorie row
min 3 – 12/9 calorie bike
min 4 – 15 kb swings 53/35
min 5 – 20 Sit Ups
min 6 – 200 M run
how many consecutive rounds did you finish rx?
Cooldown
Standing Pancake
Couch
½ kneeling Thoracic rotation
3 min Row/Bike/Ski
Carioca
skip (figure 4)
Forward lunge
200 M run
10 Russian KB swing
10 KB Swings
10 Sit Ups
1 Round of Cindy
5 pull up
10 push up
15 squats