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161128

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Metcon

A: Metcon (Weight)

4 Rounds

5 High Box Jumps (P:30″ / A:24″ / H:20″)

Max Strict Pull Ups

10 Back Squats ( 80% of 10rm)

-Rest 1:00 between rounds)

*Record Back Squat weight
REST 5 MINS THEN GO TO PART B

B: Metcon (Time)

3 rounds

20/15 Calories Row

15 t-2-b

20 Overhead Reverse Lunge * (P: 95lbs / A: 75lbs / H: 55lbs)

*Use two kettlebells or bar

Scale Up:

115lb/95lbs

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