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Synergy Fitness – CrossFit


Foam Roll

Quads & I.T. bands – 90 sec each leg


Couch Stretch – 1 min each leg

Front rack stretch – 90 sec (elbows on bench, arms bent with hands reaching/resting on upper back)

Warm Up & Activation

2 rounds of

250m row

8-10 sit ups

5 ring rows/pullups

30 sec DB KB Front Rack hold

Active stretching for 2 mins… Inchwormsspidermans, sumosquats etc…


Metcon (AMRAP – Reps)

3 Rounds

Work 90 sec at each station

Rest 30 sec while moving to next station

-Row (Cals)

-Ab mat Sit ups (Total reps)

-Pull Ups/Ring Rows (Total Reps)

-50m Double KB Front Rack Carry (amTRIPSap during 90 sec) 53lbs/35lbs/18lbs
This is long…. 23:30 mins

Pace your self and work to hold consistent cals/reps for each station/exercise.

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