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160901

Synergy Fitness – CrossFit

Mobility

Warm-up

2 rounds

30 Jumping Jacks

20 High knees

10 Sit Ups

5 Hand Walk Outs

then..

5 Good Mornings

5 Shoulder Rotations

5 Back Squats

5 RDL

5 Bent Over Row

Skill Development – EMOM

12 MINS

Min 1: Romanian Dead Lift (10 reps )

aka… Straight Leg Dead lift
135/85/55lbs

Min 2: Bent Over Row (10 reps – Same as RDL)

Min 3: Handstand Hold (30 – 40 secs)

Metcon

Metcon (AMRAP – Reps)

3 minutes @ each Station 2 minute rest between exercises

Calories Assault Bike

Hollow Rocks

DB Snatch (Performance: 50lb, Athletic*: 35lb, Health: 20lb)

T2B/K2E

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

Scaling Guide

Scale Up: 70lb/50lb DB Snatch

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