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170103

Synergy Fitness – CrossFit

Mobility

Foam Roll

-Lats & Ankles

Stretching:

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

https://www.mobilitywod.com/propreview/pre-squat-hip-opener-mob-rx-mobility-project-episode-363/

Warm Up & Activation

400m run

Arm & Leg Swings

OH Squat warm up w/pvc

OH Squat warm up w/empty barbell

WOD

Overhead Squat (2-2-2-2-2)

Use a rack for this one & build up to a heavy set of 2

If shoulder mobility won’t allow OHS, do back squats

Metcon (Time)

9-15-21 reps of

Deadlift (P:225lb / A:155lb / H:105lb)

Double KB Front Rack Squat (P:53lb / A:35lb / H:18lb)

Scaling Guide:

6 – 10 mins

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