Synergy Fitness – CrossFit
Quads & I.T. Bands – 90sec each leg
Couch or Saddle Stretch – 90sec
Warm Up & Activation
10 Hollow Rocks (or 20 sec hollow hold)
10 Air Squats
10 Lateral Banded Walks each way
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.
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
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
This is a capacity test…
With a 4:00 running clock complete
50 Wall Balls (buy in)
max Calories on the rower with remaining time