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160920

Synergy Fitness – CrossFit

Mobility

Foam Rolling

Quads & I.T. band, 90sec on each leg

Stretching – OH Band distraction 90 sec each arm

Warm-up

Row 3 mins – increase pace every 60 seconds.

then…

2 rounds

10 Band pull aparts

8 air squats

20-30 second hollow hold

Strength

Front Rack Step Ups (5×5; 5 sets of 5 reps on each leg.)

Use a BB or 2 KBs in the front rack position
box hiegt should allow the crease of your to be at or just below your knee.

Strict Pull Ups (5 x 5; 5 sets of 5 reps)

Scale up to weighted pullups if possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

4 Strict HSPU (or 6 HEAVY DB Strict Press)

8 Box Jumps (Perfomrance 24″/ Athletic 20″/ Health 16″)

12 T2B/K2E

250m row (or 200m run)

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