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161201

Synergy Fitness – CrossFit

Mobility

Pec minor smash & internal rotation with KB – 90 sec each side

Pigeon Pose 90 sec each side

Warm Up & Activation

Row or ride Assault bike for 3 mins increasing pace every 30 seconds

3 sets

5 -10 push ups

20-30 sec Hollow Hold

10 supermans

then…

Spend 8 mins doing TGU’s – building up to a heavy load. Complete a minimum of 16 TGU (8 on each side)

Metcon

Metcon (3 Rounds for time)

100m Farmer Walk (P: 70lb / A: 53lb / H:35lbs)

40 Abmat Sit Ups

30/20 Cals Row or Assault Bike

Rest 3-5mins between

rounds

*Score each round
When you get to the rower or assault bike go as hard and fast as you can!

OPTIONAL CASH OUT

Metcon (Time)

30 Wall Balls

400m run

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