Call Us: (941) 953-1798

161117

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 8mins

20 Single Arm KB Front Rack Walking Lunge Steps ’(P: 53lb / A:35lb / H: 26lb) – 10 steps in R arm. 10 in L. arm

15 Russian KB Swings (Same)

10 T2b
REST 5 MINS AFTER PART A

B: Metcon (Time)

10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

Cal Row

2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2

Burpees

12 min time cap
Row 10 cals

2 burpees

row 8 cals

4 burpees

row 6 cals

6 burpees

etc…

Leave a Reply

*

captcha

Please enter the CAPTCHA text