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170425

Synergy Fitness – CrossFit

Warm Up & Activation

Mobility & Quick Dynamic Warm up

Then…

2 rounds of:

50 jumping jacks

5-10 burpees

5-10 pull-ups/ring rows

10 box jumps

1 minute plank

20 single arm KB RDLs – switch arms at 10 (these should be a light to moderate weight just to get the hamstrings nice & warm)

WOD

Metcon (Time)

Grab a partner & complete 2 Rounds of:

1 Mile run (relay style: 200m x 8… each person does 4x200m)

1000m Row (relay style 250m x 4… Each Person does 2xs50m)

Scale Up:

1.5 miles (200m x 12… each person does 6x200m )

1500m row (250m x 6… Each Person does 3x250m)

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