Synergy Fitness – CrossFit
A.: Metcon (No Measure)
Not for Time
5-10 Wide Grip Strict Pull Ups
5-10 Moderate Grip Strict Pull Ups
5-10 Narrow Grip Pull Ups OR Chin Ups (Reverse Grip)
30ft “Death Crawl”
Scale the pull ups as needed… we would rather you use a band than doing “negatives” today
For the Death Crawl:
Men try 30-50 # DBs
Women try 10-25# DBs
We DO want you to get in all 3 grips – but scale the number if necessary. Even if you have to scale each one down to 4-5 that is totally fine.
You may take a short rest when changing your grip but after your last rep of “chin ups” go right to the crawl.
To be clear – its 3 rounds of all 3 pull up styles AND the crawl.
As always you may use band assistance for these as well.
B: Metcon (AMRAP – Reps)
2 min AMRAP of
8 Russian Twists (4 each side)
4 Weighted Sit Ups
Rest 1 min after each 2 min AMRAP
Guys use 20-30lb
Ladies use 10-20lbs
You can use a ball, dumbbell, kettle bell, or a plate.