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Synergy Fitness – CrossFit


Foam Rolling

-Calves & Lower Legs.

-Thoracic Spine w/ roller & hands under a barbell.


-Hip Opening (see link to video): 2-3 mins each side

Warm Up & Activation

Dynamic Warm Up

-Skip x2

-High Knees x2

-But Kicks x2

-Straight leg kicks

-Sampson stretch x 2

Thruster Warm up

-Points of performance w/empty barbell (front squat + push press = Thruster)


Thruster (3-3-3-3-3)

Do these from a rack.

5 set of 3 reps;

Start at a moderate load and build up to a heavy set of 3.

Metcon (Time)

5 Rounds

200m Run

5 Clusters* (P:135lb / A:95 / H:65-45)

*Squat Clean into a thruster

Scaling guide: 6-10 mins

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