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Synergy Fitness – CrossFit


Foam Rolling

Glutes/Piriformis – 90 sec each side.


Banded Hamstring stretch – 90 sec each leg

Warm Up & Activation

200m run

30′ inch worms

5 ring rows

7 air squats

100 m run

30′ inch worms

7 ring rows

9 Air squats

Skill Development – EMOM

12 mins… (4 rounds)

minute 1: 30 Double Unders or Work on skill for 40 seconds

minute 2: 8-12 t2b/kte *goal is to be unbroken and smooth

minute 3: 15-20 Banded Pull Aparts


Spend 10mins building up to DL working weight…

Metcon (Time)

3 rounds for Time

400m run

25 Wall balls (20lbs / 14lbs / 10lbs)

10 Deadlifts (80-85% of 5rm.. or something heavy)

Scaling Guide: 12 – 16 mins
Be sure you are good and warmed up for the deadlifts. The run & WB’s are going to get you tired, don’t get lazy on your technique with the DL. Keep your midline tight and protect your back at all times.

You CAN drop each rep from the top if needed, this will reduce the amount of time under tension that is placed on your legs & back.

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