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Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

WOD

Pull-ups (5 x 3 w/5 sec hold at top)

These are strict Pull ups… Use bands or jumping. Hold at the top for 5 seconds

Ring Dips (5 x max reps)

Scale as needed….

Dip bars, assisted with a box. NO BANDS

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes of:

100m, Farmer Walk(P:70 / A:53 / H:35)

50 Double-unders (100 Singles)

10 Burpees

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