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Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Row 2mins increasing pace every 30 seconds

Hand walkouts

Spiderman stretch

2x

1:00 *Bird Dog

rest 30sec

1:00 Deadbug

rest 30 sec

15 Banded Good Mornings

Bird Dog

*https://youtu.be/wgOuR7YrwtM

Strength

Deadlift (3×10)

In 3-4 sets warm up to 80- 85% of 5rm Deadlift

then….

Every 3:00 x 3 sets

10 Deadlifts + :10-:15 iso hold at the top of last deadlift

Tabata

20 secs work / 10 secs rest

Metcon (3 Rounds for reps)

Complete 8 intervals (20on/10off) of each exercise before moving to next station.

1:00 rest between exercises

Ring rows

Push ups

Assault Bike / Row

*Your score is your lowest number of reps during the 8 intervals for each exercise,

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

In 5 mins complete

400m run

AMRAP evil wheels with remaining time

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