Synergy Fitness – CrossFit
Thoracic Spine – 90 secs search out for any”hot spots”
Calves/Lower Leg – 1 min each leg
Front Rack stretch – 90secs w/elbows on a bench & arms bent 90 degrees, drop your head and chest through your arms towards the ground.
Row 1 min – gradually increasing pace every 20 secs
5 Ring Rows
5 Sumo Squats
2 spidermans each leg
45 -60sec Dead Bug
5 single leg hip raises each leg.
Front Squat (5×5; 5 sets of 5)
same weight for each set @65-70% of 1RM
Single Arm Ring Row (5 x 4-6 reps )
KB Weight: Performance 70lb / *Athletic 53lb / Health 35lb
9 – 14mins
Take the first 2 rows at 80-85% effort… this should allow you to get off the rower, take 2-3 short breaths and get right to the KBS.
It may be wise to break up the KBS into 2 sets for the first 2 rounds (15/10 & 10/10)
Keep a steady pace on the row for the 3rd round so you can get the KBS unbroken.
Leave it all out there in the final 2 rounds.