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Synergy Fitness – CrossFit

Warm Up & Activation

200m run

Dynamic Warm up:

-High Knees

-But kicks

-Sumo squats & Inchworms

-Straight leg kicks

-Spiderman walks

-Arm swings & circles

Clean & Jerk progression & Warm up

Partner WOD

Metcon (Time)

With a partner complete

800m run*

40 Pull-ups

80 Air Squats

40 Clean & Jerks (P:135lb / A:95lb / H:55lb)

80 Air Squats

40 Pull-ups

800m run*

Only one person works at a time. Split the reps up however you like.

*Do the 800m run relay style in 200m intervals…

P1 runs 200m, P2 runs 200m when P1 gets back. Each partner will run 2x200m

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