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170711

Synergy Fitness – CrossFit

WOD

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)

400m run



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!

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