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Synergy Fitness – CrossFit

Mobility

Foam Roll

-Glutes

-Quads & I.T. Bands

Stretching

Couch or Saddle stretch

Warm Up & Activation

Row

Leg & Arm Swings

Hand Walk outs

Spidermans

Teaching points & practice each movement

WB, SDLHP, Box Jump, PP

Then…

2 rounds of 6-9 reps of each, using working weights

WB

SDLHP

Box Jumps

PP

Row

Rest 30-45 secs.

Metcon

Task Priority Fight Gone Bad (Time)

3 Rounds

25 Wall Ball Shots 20/14/10

25 Sumo Deadlift Highpull 75/55/35

25 Box Jumps 24″/20’/16

25 Push Press 75/55/35

25 Calories, rowing

*Rest 1 minute after each round
Scaling guide: 17 – 22mins

The goal is to get through each round as fast as possible…

Scale down the reps as needed (with 15 being the lowest for each exercise)

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