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161005

Synergy Fitness – CrossFit

Mobility

Pec Minor Mash + Internal Rotation w/KB: 60-90 seconds each side.

Calves/lower leg: 1 min each side

Stretching

Band OH Distraction – 90 seconds each side

Warm-up

Row 2 mins

10 PVC Pass Throughs

30 single unders

5-10 Push ups

1 samson stretch each side

Row 1 min (at faster pace)

10 PVC Shoulder dislocates

50 single unders OR 25 Dubs

5-10 Push ups

1 spiderman stretch each side (30 secs each)

Skill/Strength

Metcon (AMRAP – Reps)

EMOM 12 mins

1: 10 DB Bench Press

2: 30 sec max Double Unders

3: 30 sec Handstand hold

Go as heavy as possible on the BP

Score total Double under reps

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

21/16 Cal Row

15 Heavy Russian KBS (Performance 70lbs / Athletic 53lbs / Health 35lbs)

9 Box Jumps (Performance 24″ / Athletic 20″ / Health 16″)

Scaling Guide: 3-4 Rounds

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