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Synergy Fitness – CrossFit

Mobility

Foam Rolling

Quads & I.T. Bands – 90sec each leg

Stretching

Couch or Saddle Stretch – 90sec

Warm Up & Activation

3 Rounds

1min Row

10 Hollow Rocks (or 20 sec hollow hold)

10 Air Squats

10 Lateral Banded Walks each way

Strength

5 sets of each… A1, A2, A3

Move efficiently through each exercise

Rest 60-90 sec after the chin ups

A1: KB front rack squat (10 total reps; 5 each leg)

Do these standing in place & step backwards into the lunge.

https://youtu.be/q1dLrWk3_QQ

A2: Box Jumps (5 Tall/High box jumps)

Challenge yourself here…

(Performance 30″+ / Athletic 24″+ / Health 12″+ )

A3: Strict Chin Ups (Max reps each set)

Palms facing you, hands just outside the shoulders
Scaling:

Seated chin ups

or band chin ups.

Bands are acceptable but only if using green or less.

Use a band that will allow you to get 4-5 reps each set.

Log total reps

Metcon

This is a capacity test…

GO HARD!!

Metcon (Calories)

With a 4:00 running clock complete

50 Wall Balls (buy in)

then…

max Calories on the rower with remaining time

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