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Synergy Fitness – CrossFit

Mobility

Foam Roll

Thoracic Spine & Lats – 3 mins

Stretch

OH Band Distraction – 90 sec each arm

Couch Stretch – 1min each leg

Warm Up & Activation

200m Run

Leg Swings

Arm circles & swings

Trunk twists

Sumo Squats & Hand walk outs

Barbell Warm up:

5 Good Mornings

5 Elbow rotaions

5 Back Squats

5 Dead Lift

5 Bent over row

5 Hang Clean Pull

5 Hang Power Clean

5 Push Jerks

Active stretch 1-2 mins (Spiderman into Samson)

Take 10 mins to practice “Cindy” & “DT”… build up to working weight for DT

Metcon

Metcon (Time)

Performance/Athletic

5 rounds* of “Cindy”

3 rounds* of “DT” (155#/105#)

1 Mile Run*

Health

3 rounds* of “Cindy”

2 rounds* of “DT” (55-75#)

800m Run

*See Notes

Scaling Guide: 15 – 20mins; 25min Time Cap

Scale As Needed
*1 round of “Cindy” is

5 pull-ups

10 push-ups

15 air squats.

*1 round of “DT” is

12 deadlifts

9 hang power cleans

6 push jerks.

*1 mile is to Ashton & Back

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