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Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

400m run

Leg swings

Inchworms

Spidermans

2x for completion

10 Ring Rows

20-30sec L-Hang (from pullup bar)

1:00 DeadBugs

Barbell Warmup

5 Good mornings

5 Back Squats

5 Deadlift

5 Jump & High pull

5 Muscle Cleans

5 Push Press

Skill Warm Up

In 10-12 mins build to a challenge load of

3 Dead Lifts

2 Hang Power Cleans

1 Push Jerk

*Use this to prepare for DT and if possible build to a heavier load than you will use during the workout.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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