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Synergy Fitness – CrossFit

Mobility

Foam Rolling

Set the clock spend 1:00 on each body:

1) Thoracic + Lats (upper back)

2) Adductors (Inside of thigh/groin)

Stretching

1) Couch Stretch – :90sec each leg

2) Front Rack – Kneeling with elbows on a bench in front of you (arms bent 90 degrees)

Warm-up

300m Shuttle Run (100m + 200m)

Directly into…

2 Rounds:

5 Sumo Squats

5 Hand Walkouts

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Front Squats (empty BB)

5 Strict Press (empty BB)

Strength

1 clean pull + Hang Power Clean + Power Clean (Every 90 seconds for 10 sets)

Take 4 sets to build to 85-90% of your 1RM, then stay at that weight for the final 6 sets

Metcon

Metcon (3 Rounds for reps)

1 minute @ each station

Calorie Row

Ring Dips

Wall balls (Performance:20lb / Athletic 14lb / Health 10lb)

-Rest 1:00

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