Call Us: (941) 953-1798

161027

Announcements

HALLOWEEN SCHEDULE UPDATE

There will be NO 5:45pm CLASS

Synergy Fitness – CrossFit

Mobility

Foam rolling

Glutes/piriformis – 60sec each side

Stretching

Band OH Distraction 60-90 sec each side

Warm Up & Activation

2 rounds

Row 60 sec

5 Hand walk outs + push ups

10 situps

5 ring rows

Skill/Strength

Spend 8-10 minutes working to heavy TGU, must complete minimum of 8 each side

Strength

Single Arm DB Bench Press (5×10)

Barbell Row (5×10)

95-135lbs/45-85lbs

Metcon

Metcon (AMRAP – Reps)

AMRAP 12mins

300m/250m Row

15 Russian KBS (Performance 53lb / Athletic 35lb / Health 26lb)

Rest 1:00

*Score total KBS

Scaling Guide: 60 – 90 KBS

Scale up: 70lb/53lb KBS

Leave a Reply

*

captcha

Please enter the CAPTCHA text