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Synergy Fitness – CrossFit


Foam Rolling

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)


2 rounds

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

EMOM 12mins

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)

2 Burpees

100m sprint

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).

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