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160902

Synergy Fitness – CrossFit

Mobility

Rolll out Thoracic Spine & lats 2 – 3 mins

Couch Stretch 90 sec each leg

Front Rack stretch on bench 90 sec

Warm-up

Coach Lead Dynamic WU

then…

with an empty BB

5 Good Mornings

5 Back Squat Jumps

5 Elbow Rotations

5 RDL

5 Hang Muscle Cleans

5 Front Squats

Strength

Close Grip Bench Press (5-5-5-5-5)

Build to a 5rm over 5 sets in 12mins

Metcon

Metcon (Time)

10-8-6-4-2

Squat Clean (Performance: 135lb / *Athletic:85lb / Health: 55lbs )

CTB Pull Up

Burpees

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

Scaling Guide:

6-12 mins

Scale Up:155lb/105lb

OPTIONAL CASH OUT

30 – 50 Evil Wheels

*No Score, Just Get It Done

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