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Synergy Fitness – CrossFit


Foam Rolling

Pec Minor/Shoulder smash – 1 each side.

Calves/Lower legs – 1 min each side.


OH Distraction 90 sec each side.

Warm Up & Activation

2 rounds

Row 60 sec

10 Pass Throughs

2 Spidermans each side

45sec Deadbug


OHS Skill warm up


Overhead Squat (4-4-4-4)

4 sets of 4 heavy reps… maximize loading and lift as much as you SAFELY can


Metcon (Time)

4 Rounds

20/15 Cal Row

15 MB Sit ups (P:30lb / A:20lb / H:14lb)

10 OHS* (P:115lb / A:85lb / H:55lb)

*No Racks – Choose a weight that is challenging but will allow you to get at least 7-8 unbroken reps each round

Scaling Guide: 8-12 mins
Hit this with intensity… Go hard on the row, be consistent on the sit ups & work to go unbroken on the OHS.

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