Synergy Fitness – CrossFit
Quads & I.T. band, 90sec on each leg
Stretching – OH Band distraction 90 sec each arm
Row 3 mins – increase pace every 60 seconds.
10 Band pull aparts
8 air squats
20-30 second hollow hold
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 (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″)
250m row (or 200m run)