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Synergy Fitness – CrossFit

Mobility

Shoulders

Warm-up

800m Run or 4 mins on Assault Bike

Inchworms

Walking Spidermans

Skill Warm Up

3 sets

4 TGU (2 each arm)

8 Banded Good Mornings

12 Banded Lateral Walks each way

Metcon

Metcon (AMRAP – Rounds)

AMRAP 8 mins

12 DB Snatch: 6R/6L (Performance 50lb / *Athletic 35lb / Health 20lb)

100m Suitcase carry: 50m w/ right hand + 50m w/ left hand (same as DB Snatch)

Push Ups (Performance 12 / *Athletic 8 / Health 6)

200m run

Rest 3 mins

AMRAP 8 mins

200m run

Push Ups (Performance 12 / *Athletic 8 / Health 6)

100m Suitcase carry: 50m w/ right hand + 50m w/ left hand (same as DB Snatch)

12 DB Snatch: 6R/6L (Performance 50lb / *Athletic 35lb / Health 20lb)

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