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Synergy Fitness – CrossFit

Mobility

Foam Rolling

Thoracic Spine & Lats; 2:00 mins

Calf/Lower Leg; 1 min each leg

Stretching

Overhead distraction; 90 sec each arm

Warm-up

3 min Row/Run/Bike

into;

30ft Inchworms

30ft Walking Spidermans

then…

3 rounds

8 Turkish get ups (4/4)

12 Lateral banded walks each way

5-7 ring rows

Strength

Front Rack Step Ups (10 reps every 3 mins x 5)

Use a BB or 2 KBs in the front rack position
Do 5R/5L every 3 mins, building each set

Strict Pull Ups (5 x 3-5 w/a 2 sec hold at the top)

Metcon

Metcon (Time)

3 Rounds

42 Double Unders

21 KBS (Performance: 53lb, Athletic*: 35lb, Health: 26lb

12 Burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 – 12 Minutes, about 2:30 per round

Scale Up:

70lb/53lb KBS

OPTIONAL CASH OUT

3 Rounds

200m Run

60 sec plank

*NO SCORE

JUST GET IT DONE

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