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170301

Synergy Fitness – CrossFit

WOD

Gymnastics

Prep

4 Rounds

4 Tempo dips, 8 Scap push ups, 8 Banded Scap retractions

Complete

5 x 5 Strict C2B Pull Up *Maintain Hollow **Rest as needed

Metcon (Time)

50-35-20 reps for time of:

MB Abmat situps (P:20lb / A:14 / H:10lb)

*10 jumping lunges & 200m Sprint after each set of MB sit-ups

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