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Synergy Fitness – CrossFit

WOD

Skill Warm Up

10 mins of Hand Stand & HSPU practice.

-Kicking up into a HS

-Holding a HS; against wall &/or free standing

-Strict HSPU

-Kipping HSPU

Metcon (AMRAP – Reps)

Amarp 4 minutes of:

5 Pull Ups

10 Burpees

Amrap 3 minutes of:

5 pull ups

10 Burpees

Amrap 2 minutes of:

5 pull ups

10 Burpees

Amrap 1 minute of:

5 pull ups

10 Burpees

*Rest 3 minutes between each AMRAP

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