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Synergy Fitness – CrossFit

Mobility

Foam Roll 5-6 mins

Whatever you need to…

Stretching

Saddle stretch (quads) 2-3 mins

Warm Up & Activation

EMOM 8

odd: Row – 150m/100m

even: Side Plank 20-30sec (do 1 side each round)

Then…

3 – 5 mins of any extra movement prep and/or stretching.

Metcon

Metcon (AMRAP – Reps)

3 mins – Single arm Front Rack Carry* (P:53lb / A:35lb / H:26lb)

rest 1 min

2 mins – KB Swings (P:53lb / A:35lb / H:26lb)

rest 1 min

2 mins – wall balls (P:20lbs / A:14lbs / H:10lbs)

rest 1 min

2 mins – KB Swings (Same)

rest 1 min

3 mins – Single arm Front Rack Carry* (Same)

*walk from back door to the stop sign & back (100m)

switch arms every 100m & score each 100m walk as 1 rep

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