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Synergy Fitness – CrossFit


Warm Up & Activation

4 Rounds Not For Time

(Ring) Dips to failure – 2*

12 Band Pull Aparts

100m Farmer Walk (choose your weight)

15 Hollow Rocks OR 30sec Hollow Hold

*Stop 2 reps before failure

Metcon (Time)

3 Rounds

15 Burpee Box Jump Overs (24/20/16′)

15 Handstand Push Ups*

*Scale to Box HSPU or Heavy DB Strict Press

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