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Synergy Fitness – CrossFit

Mobility

Foam Rolling

Thoracic Spine & lats – 3 mins total.

Quads & I.T. Bands – 90sec on each leg

Stretching –

OH band distraction.

1 min on each arm.

Warm-up

Row 3 min increasing pace every min

Leg Swings forward & lateral

then…

3 rounds

7 Air Squats

10 Band Pull aparts

30 sec hollow hold

After the 3 rounds complete 1 sampson stretch on each side.

Strength

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

Metcon (3 Rounds for time)

3 rounds

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)

-Rest :90sec

*1 KB in each hand in the front rack position.

https://youtu.be/zKHog8SWdM4

Treat the row as a sprint & score your time on each one.

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