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Synergy Fitness – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

21 min AMRAP

In teams of 2, one person working at a time (except on the run)

400m run together

5 round trips** 50m KB/DB Farmer Carry (Performance: 70lb, Athletic: 50lb*, Health: 35lb)

35 Ball Slams (40/30/15)

25 Pull Ups (Performance: Chest to Bar/ Athletic: Chin over bar* / Health: Jumping or Ring Rows)

15 Box Jumps (Performance: 24”/ *Athletic: 20”/ Health: 12″)

**(25m down/25m back = 1 round trip)

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

Scaling Guide: 2.5 – 4 rounds, about 7 min per round.
Coaching Tips:

Split up the work however you like… Focus on keeping your back tight and chest up on the ball slams, and use your whole body to throw it down. Use small fast sets for the pull ups and don’t let yourself rip! Keep a consistent pace on the box jumps, and if one person is better or more comfortable they can take a majority of the reps to keep the pace up.

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