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161011

Synergy Fitness – CrossFit

Mobility

Foam Rolling

Thoracic spine & Lats: 2-3mins

Quads & I.T. Bands: 1min each leg

Stretching

Band OH Distraction: 90 sec each side

Warm Up & Activation

200m run

30′ inchworms

30′ walking spiderman

10 pass throughs

Then…

3 rounds not for time:

3 Turkish Get Ups

20sec L-Sit or Hang

20 monster walks (10 steps forward + 10 steps backward)

Monster Walk demo

https://youtu.be/l2GD2jYd5CM

Strength

Push Press (10, 10, 10)

Build to a heavy set of 10 in 8 mins

Metcon

Metcon (Time)

3 Rounds

400m run

30 Double Unders (60 singles)

20 BB Lunges; 10R/10L (Performance 115lbs / Athletic 85lbs / Health 55lbs)

10 Burpees

Scaling Guide: 12 – 16mins

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