Synergy Fitness – CrossFit
Calves/lower leg 90sec each leg.
Piriformis 1 min each side
Siderman/lizard position 2 mins each side
Run 600-800m (whichever takes approx 4 mins)
Leg swings (forward & Lateral)
12 Band pull aparts
5 hand walk outs
20-30 sec pillar hold
after 2nd round complete
2 sampson stretches on each each side
Skill Development – EMOM
odd: *DB Push Press x 5-7 reps
even: Double under x 20-30 (Singles 40-60 reps)
*Pick a weight that is challenging, but that you will be able to complete all reps unbroken.
Metcon (AMRAP – Reps)
12 minute AMRAP
2 ‘heavy’ kettlebell swings – Russian-
(Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
4 ‘heavy’ KBS, 4 Burpees, 100m sprint
6 ‘heavy’ KBS, 6 Burpees, 100m sprint
8 ‘heavy’ KBS, 8 Burpees, 100m sprint
*Count each 100m sprint as 1 rep
Etc. (until the time runs out, keep doing one sprint, and adding two reps to the KB swings & Burpees).