Synergy Fitness – CrossFit
Warm Up & Activation
Complete each movement back to back… 1 set of step ups, then 1 set of bent over row, until you complete 5 sets of each.
Take 60-90 sec rest after the row before starting your next set of step ups.
A1: Weighted Step-ups (4 x 6 on each leg)
5 sets of 6 on each leg, Holding DBs in each hand.
Use the first set as a “warm up” set, then give me at least 3 sets with a challenging load.
A2: Dumbbell Bent Over Row (4 x 8 )
Use the same weight you use for the weigted step ups.
Burpee Box Jumps (P:24″ / A:20′ / H:16″)
Work to keep the intensity high but sustainable.