Synergy Fitness – CrossFit
Thoracic Spine & lats – 3 mins total.
Quads & I.T. Bands – 90sec on each leg
OH band distraction.
1 min on each arm.
Row 3 min increasing pace every min
Leg Swings forward & lateral
7 Air Squats
10 Band Pull aparts
30 sec hollow hold
After the 3 rounds complete 1 sampson stretch on each side.
A1: Split Squats (5×5; 5 sets of 5 reps on each leg)
Stationary Lunge – do all reps on 1 leg then switch
Theses should be weighted, holding DB’s, if possible.
A2: Bent Over Row (5×6; 5 sets of 6 reps)
If you’re having trouble keeping a stable midline in the bent over position, you can do a BB Supine Row…
Think of a ring row but using a BB in the squat rack
Metcon (3 Rounds for time)
100yd Double KB Front Rack Carry* – 50 down/50 back – (Performance; 53lb / Athletic: 35lb / Health 18lbs)
10 Evil Wheels
Row (Performance 400m / Athletic 350m / Health 250m)
*1 KB in each hand in the front rack position.
Treat the row as a sprint & score your time on each one.