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161004

Synergy Fitness – CrossFit

Mobility

Foam Rolling

Thoracic Spine & lats: 2-3 mins total

Piriformus 1 min each side.

Warm-up

Run 200m

Leg Swings: 10 forward / 10 lateral

Inchworms x 30′

Run 200m

spiderman 30′

10 Iron Cross

10 scorpions

then…

3 sets

20sec hollow hold

10 arches (supermans)

Deadlift Warm up:

Take 7 – 10 mins to warm up to working load for the strength piece.

Strength

Deadlift (E3MOM x 3; 5 reps @ 80% of 5RM)

Every 3 Mins On the Min complete 5 reps w/ 80% of last weeks 5RM

Set 1: 0:00

Set 2: 3:00

Set 3: 6:00

*After each set complete 8-10 band pull aparts

Metcon

Metcon (Time)

3 rounds

400m Run

15 KTE / T2B / Sit ups

20 Push Ups

Scaling Guide

10 – 14 mins

OPTIONAL CASH OUT

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

8 Ring Rows

12 Ball Slams (40lbs /30lbs /15lbs)

30 Sec Pillar hold

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