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Synergy Fitness – CrossFit

Mobility

Foam Roll

-Quads & I.T. Bands

Stretch

-Saddle or Couch Stretch

Warm Up & Activation

250m Row

-Leg Swings

-Arm Swings

200m Run

5-10 Box jumps

Spidermans

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 mins

Row 500m

15 Box Jumps (P:24″ / A:20″

Run 400m

20 Sit Ups

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