Call Us: (941) 953-1798

161103

Synergy Fitness – CrossFit

Mobility

Foam Rolling

Calves/Lower Leg – 90 secs each leg

Stretching

Couch Stretch – 90 sec each leg

Warm Up & Activation

200m run

30′ sumo squat + inchworms

30′ Walking Spidermans

100m run

30′ bear walk

Strength

A1: KB Front Rack Step Up (5×10; 5R/5L)

2 KBs – 1 in each hand

A2: Evil Wheels (5 x 10)

aka… Ab Roll Outs

Metcon (Time)

15-12-9-6-3

Back squat (Performance 135lbs / Athletic 95lbs / Health 65lbs) Take these from the ground, no racks

2 wall walks* after each set of back squats.

*If unable to perform wall walks complete one 30ft bear crawl after each set of back squats.

Scaling Guide 7-11mins

Scale up: 155lbs/105lbs

OPTIONAL CASH OUT

4 mins on Assault Bike

Leave a Reply

*

captcha

Please enter the CAPTCHA text