Call Us: (941) 953-1798

161110

Announcements

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!!
https://www.facebook.com/events/196790587396854/?active_tab=about

Synergy Fitness – CrossFit

Mobility

Foam Roll

Thoracic Spine / Lats – 3 mins total

Calves & Lower Leg – 90 sec each leg

Stretching

Glutes / Pigeon Pose – 90 sec each side.

Warm Up & Activation

2 Rounds

50 Jumping Jacks

40 High Knees

30 secs of Sumo Squats

20 secs side Plank each side

then…

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

Metcon

Metcon (Time)

800m run or 1000m row

then…

5 rounds

20 Russian KBS (P: 53lbs / A: 35lbs / H: 18)

15 Sit Ups

10 Goblet Squats (same as KBS)

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