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12 Months of CrossFIt

Synergy Fitness – Functional Training: Tu/Th/Sat

Mobility

BEFORE CLASS – HIPS & SHOULDERS

Skill Warm Up

5 – 10 reps of EVERY MOVEMENT

Metcon

Metcon (Time)

“12 Months of CrossFit”

Jan – 31 Cal row

Feb – 28 Push Ups

Mar – 31 Hang Power Cleans* 95/65/45lb

Apr – 30 Front Squats* 95/65/45lb

May – 31 Push Press* 95/65/45lb

June – 30 Lunges 15R/15L

July – 31 Ring Rows

August – 31 Box Jumps 24/20/12

Sept – 30 T2B / Sit Ups

Oct – 31 Wall Balls 20/14/10lb

Nov – 30 Russian KBS 53/35/25lb

Dec – 31 Burpees

365 reps for the New Year!!!

*You may substitute DB’s (45/30/15) for the BB

Perform all reps of the month before moving to the next month.

40 Min Time Cap
PACING IS THE KEY TODAY!

Break up movements early and as often as you need to, and do your best to keep breaks as short as possible.

This will also help save your grip.

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