Synergy Fitness – CrossFit
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
10 KB Step ups
(total reps – 5 on 1 leg then 5 on the other)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
Use a 53-70lb KB for Men
35-53 lb KB for Women
Use opposite arm, opposite leg technique for the step ups. You can hold it in the Front rack position OR a suitcase hold.
For the Hollow Rocks really use the abs to press the low back into the ground while lifting the hips and the shoulders. May bend one or both knees if necessary to keep back on the ground!