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160922

Synergy Fitness – CrossFit

Mobility

Warm-up

Skill Warm Up

3 Rounds Not For Time

10 Lateral Banded Walks each way

6 Turkish Get Ups (3R/3L)

15-20 Banded Pull Aparts.

Strength

A1: Bench Press (5×10; 5 sets of 10 reps)

Do 5 sets of 10 reps, increasing load each set if possible

A2: Renegade Row (5×10; 5 sets of 10 reps)

Using DB’s do 5 reps on each side (R & L) for a total of 10

Metcon

Metcon (Time)

9 min AMRAP

30 Double Unders (or 60 singles)

20 walking lunge steps (10’down/10’back)

15 AB Mat Sit ups

Scaling Guide: 4-5 Rounds

OPTIONAL CASH OUT

Metcon (Calories)

4 mins on Assault Bike

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