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Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Strength

Bent Over Row (12, 10, 8, 8, 8)

Build each set…

Metcon

Metcon (Time)

21 – 15 – 9

GHD Sit Ups (Scale to Med Ball sit ups 20/14lbs)

Cals Assault Bike

REST 10 MINS

2 rounds

20/15 Cal Row

20 Burpees
INTENSITY is the key on these.

If you casually pedal the bike this will feel like a warm-up.

If you pedal hard & fast you will feel like vomiting.

The same applies to the second workout.

Take the full rest period so you can regain your intensity.

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