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Synergy Fitness – CrossFit

Mobility

Foam Roll

-Calves / Lower leg

-Thoracic Spine

Stretching

-Squat/Hip opening sequence

-Banded Bully

Warm Up & Activation

Snatch Progression w/PVC

OHS Therapy

Snatch Progression w/barbell

WOD

Snatch (1 Rep EMOM 30 mins)

Pick a slightly challenging weight and try to hit it every minute, or slowly increase each set.

Ideally, these will be full snatches(squat snatches). Post loads

OPTIONAL CASH OUT

Metcon (Calories)

4 mins max cals on Assault Bike

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