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Synergy Fitness – CrossFit

Mobility

Foam Rolling

Lower leg/Calves: 90 secs on each leg

Stretching

Hip Opening (see link to video): 2-3 mins each side

https://www.mobilitywod.com/propreview/pre-squat-hip-opener-mob-rx-mobility-project-episode-363/

Warm Up & Activation

Run, Row or Ride for 2-3mins

Leg Swings

Then…

3 rounds

30-45sec Deadbug*

10-12 Single Leg glute bridge

12 Lateral Band steps each way

*scale up to opposite arm & leg lowering

Strength

Front Squat (5-5-5-5-5 )

Hit 2-3 warm up sets of then give me 5 heavy sets… Building each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 mins

10 Ball Slams (40lb/30lb/15lb)

25 Double Unders (50 singles)

OPTIONAL CASH OUT

Accumulate 2 minutes in an L-sit

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