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160909

Synergy Fitness – CrossFit

Mobility

Foam Rolling:

Thoracic Spine & Lats 2-3 mins

Calf & Lower leg 1 min each

Stretching

Couch Stretch 90sec each leg

Front Rack Stretch 90sec

Warm-up

2 Rounds

30 Jumping Jacks

20 High Knees

10 Air Squats

5 No Push Up Burpees

2 Spidermans into samson Stretch (1 each side)

Then…

5 Dead Lifts

5 Hang Muscle Cleans

5 Strict Press

5 Front Squats

5 Push Press

Strength

Power Clean (5×3; 5 sets of 3 reps)

same weight across, approximately 85-90%

Ring Dips (5×5; 5 sets of 5 reps)

Scale to the same challenge for each set

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

9 Thrusters (Performance: 95lb / Athletic*: 65lb* / Health: 35lb

7 C2B Pull Ups

5 Burpees

Scaling Guide:

4 – 7 rounds, about 1:15 per round.

Scale Up: 4 bar muscle ups (instead of c2b) for as many rounds as you can without chicken winging.

OPTIONAL CASH OUT

3 Rounds

20/15 Cal Row

1 min side plank (30 sec each side)

*NO SCORE

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