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Synergy Fitness – CrossFit

Mobility

Coaches Choice

Warm Up & Activation

3 rounds…

50 sec Jump Rope (singles or doubles)

10 sec rest

40 sec Plank

20 sec rest

30 sec Air Squats

30 sec rest

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14mins of:

10 Burpees

20 Med Ball sit-ups (P:20lb / A:14 / H:10)

30 Alternating DB Snatch (P:50lb / A:35 / H:20)

40ft Suitcase walking lunge* (P:50lb / A:35 / H:20)

*”Suitcase” is holding 1 DB by your side, like a suitcase.

Switch arms at the 20ft mark

Count 20ft of lunges as 1 rep

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