Call Us: (941) 953-1798

160929

Synergy Fitness – CrossFit

Mobility

Warm-up

Skill Warm Up

3 rounds not for time

8 Ring Rows

100yd Single Arm OH walk*

20 Russian twists w/same weight (10 R + 10 L)

*pick a a challenging weight (KB or DB) and walk 50yds w/ R. arm + 50 yard w/ L. arm)

Metcon

Metcon (Time)

600m run

10 Box Jumps (Performance 24” / Athletic 20” / Health 16”)

20 Ring Dips*

400m run

15 Box Jumps

15 Ring Dips

200m run

20 Box Jumps

10 Ring Dips

Scaling Guide:

11 – 16 mins

*Scale down to assisted dips with feet on a bench or close grip push ups

OPTIONAL CASH OUT

30 – 50 Evil Wheels

*NO SCORE…. Just get it done

Leave a Reply

*

captcha

Please enter the CAPTCHA text