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Synergy Fitness – CrossFit

Mobility

Foam Roll

Thoracic Spine – 2 mins

Piriformis – 90 sec each side

Stretching

Couch Stretch – 90 sec each leg

Warm Up & Activation

Dynamic Warm up

+

Barbell Warm up

Skill/Strength

EMOM 10 mins

Hang Power Clean + Clean (2 + 1; emom 10 mins )

build to a heavy load for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

2 Full Clean (@ your heaviest complex for the day)

8 Bar FacingBurpee

200m Run

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