Synergy Fitness – CrossFit
Warm Up & Activation
Bent Over Row (12, 10, 8, 8, 8)
Build each set…
21 – 15 – 9
GHD Sit Ups (Scale to Med Ball sit ups 20/14lbs)
Cals Assault Bike
REST 10 MINS
20/15 Cal Row
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.