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161105

Synergy Fitness – CrossFit

Warm Up & Activation

Row/Run 2-3 mins

Arm & Shoulder swings

Trunk twists

Sumo Squats

Spider mans

then…

3 rounds

9 Air Squats

12 KBS – American

15 Sit ups

Metcon

Metcon (Time)

With a partner complete

1,000-m row

50 wall-ball shots (20/24/20lbs)

50 box jumps (24/20/12″)

750-m row

35 wall-ball shots

35 box jumps

500-m row

25 wall-ball shots

25 box jumps

*One person works at a time… Split up reps as desired.

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