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Synergy Fitness – CrossFit

Mobility

Foam Rolling:

Thoracic spine & lats – 2-3 mins total

Quads & I.T. bands – 2 mins on each leg

Stretching:

Overhead Distraction 1 min each side

Couch Stretch – 90 sec each leg

Pigeon pose – 90 sec each side.

Warm-up

Jump Rope 30 secs

5 hand walk outs

5 T-Push ups

20 sec hollow hold

Jump Rope 30 secs

20 Sec Hand Stand Hold

5 T-Push Ups

15 Hollow rocks

Straight into:

al with an empty BB

5 Good mornings

5 Elbow rotations

5 Behind the neck shoulder press

5 Push Press

5 Bent over rows

Strength

After sets 1-5 of PP, do 8 – 10 band pull aparts

Push Press (6 x 3; 6 sets of 3 reps )

Same weight for each set. @ 80-85% of your 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

8 DB Push Press (Performance: 45 / *Athletic: 30 / Health 15)

16 Sit Ups

32 Double Unders (75 Singles)

Scaling Guide:

4 – 7 Rounds

Scale Up:

Kipping HSPU

GHD Sit Ups

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