BARBELLS FOR BOOBS – Friday Nov. 18th 5pm – 7:30pmish…
Anyone who want’s to particiapte will do 1 of the 2 workouts… OR both if you’d like to!
1. GRACE – 30 Clean and Jerks for time
2. TBD – (NO BARBELLS)
Check out the FB Event and let us know if you are coming. Thanks!!
Synergy Fitness – CrossFit
Thoracic Spine / Lats – 3 mins total
Calves & Lower Leg – 90 sec each leg
Glutes / Pigeon Pose – 90 sec each side.
Warm Up & Activation
50 Jumping Jacks
40 High Knees
30 secs of Sumo Squats
20 secs side Plank each side
Spend 5 – 7 mins working on rowing technique…. do short intervals (no longer than 60secs) @75-85% rest as needed then repeat 3-4 times
800m run or 1000m row
20 Russian KBS (P: 53lbs / A: 35lbs / H: 18)
15 Sit Ups
10 Goblet Squats (same as KBS)