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Synergy Fitness – CrossFit

Mobility

Foam Rolling

Thoracic Spin & Lats 3 mins

Stretching

Couch Stretch – 90 sec each leg

Warm-up

200m Run

30′ Frankensteins (straight leg kicks)

30′ inchworms + push ups

100m run

30′ burpee broad jumps

30′ walking spidermans

100m run

Skill Warm Up

3 rounds not for time

20-30 sec side plank each side

15 Banded Good mornings

20-30 seconds Hanging on pull up bar

Metcon

Metcon (Time)

400m

30 Russian KBS (Performance 53lb /Athletic 35lb / Health 26lbs)

10 Burpees

400m run

20 Russian KBS (same)

20 Burpees

400m run

10 Russian KBS (same)

30 Burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:

9-15mins

Scale Up:

70lb KB

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