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Synergy Fitness – CrossFit

Mobility

Foam Roll

-Thoracic Spine

-Ankles

Stretch

-Saddle Stretch or Couch Stretch

-Squat/hip opening series

Warm Up & Activation

400m Run or Row for 2 mins

Leg Swings

5 Inchworms w/3 air squats after each rep

2 Sets…

10 single leg glute bridge (each leg)

10 Russian KBS

10 Scapula retractions on the rings

WOD

Metcon (Time)

150 Wall Ball Shots*

(P:20 / A:14 / H:10)

EMOM 6 ring rows

Scale Up:

WB 30/20lb

1 Legless Rope Climb

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