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Synergy Fitness – CrossFit


Foam Rolling:

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.


2 Rounds

Row 1 min – gradually increasing pace every 20 secs

5 Ring Rows

5 Sumo Squats

2 spidermans each leg


1 set

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 )


Metcon (Time)

500m Row

25 KBS

400m Row

20 KBS

300m row

15 KBS

200m Row

10 KBS

100m Row


KB Weight: Performance 70lb / *Athletic 53lb / Health 35lb

Scaling guide:

9 – 14mins
Coaching Tips:

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.

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