Call Us: (941) 953-1798

161102

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Row 2 mins

Leg Swings

Spidermans

3 rounds…

10 Therapy Squats (slow and controlled)

20 – 30sec Ring Row Iso Hold

15 Banded Good Mornings

Strength

Dumbbell Bent Over Row (20, 15, 10, 10, 8)

Start light & build each set.

Complete 20-30sec side plank on each side between sets.

Metcon

Metcon (Time)

5 Rounds

8 Push Ups

12 Kipping Pull ups

16/12 Cal row

Leave a Reply

*

captcha

Please enter the CAPTCHA text