Synergy Fitness – CrossFit
Thoracic Spine – 2 mins
Pirformis – 90 sec each side
Wall Birthing stretch 2 mins
Warm Up & Activation
Dynamic Warm Up
Deadlift (1-1-1-1-1; 5 sets of 1 rep)
Build to a HEAVY single for the day
Take 6-8 mins to build up to your first working set. It should look like this…
5@60-65% of 1rm
Your first single should be at 80-85% of 1rm then continue to build over the 5 sets.
AMRAP 5 minutes of:
10 Deadlifts P: 225lb / A: 155lb / H:105lb
10 Handstand Push-ups*
Feet on a box 24″ or higher, lowering head to 1 abmat.
Heavy DB Shoulder to Overhead
Scale as needed.
The deadlift weight should allow you to get 10 unbroken
Perform the HSPU’s kipping or strict… whichever will allow you to get the most work done in 5 minutes