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Synergy Fitness – CrossFit

Mobility

Foam Roll

Thoracic Spine & Lats

Pec Minor

Stretching

Banded Hamstring

Warm Up & Activation

Metcon

Metcon (Time)

3 rounds

400m Run

20 RDL (P:185 / A:115 / H: 85)

20 Pull Ups*

20 Ring Dips**

Scale as needed…

*Jumping Pullups / Ring Rows

**Assisted (ring) dips / Push Ups

Scale Up:

10 ring Muscle Ups instead of Pull ups & Push Ups

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