Call Us: (941) 953-1798

170720

Synergy Fitness – CrossFit

Warm Up & Activation

3 Rounds NFT

20 Banded Crunches

10 Half TGU (5R+5L)

10 Single leg RDL (5R+5L) – use same weight if possible

If you are unable to do the banded crunches you may just do them without – or put a super light weight on the feet.



For the half TGU – it’s exactly that. It’s PART of a turkish get up.



You will bend the knee that is on the same side that the weight is being held. Dumbbell or KB should be held with a locked elbow while laying down on the groud to start. You will roll to the opposite elbow – then hand – then control back down. Do NOT just plop back down.



Keeping your eyes on the weight throughout will aide in the balance and stability part ot this movement.

WOD

Metcon (Time)

4 Rounds*

10 Devil Press (40lb/25/15)

20 Weighted Sit Ups (25lb/15/10)

40 Double Unders



Rx+ 5 Rounds

Goal Time: 15-25 Min

The devil is back!!
The weighted sit ups can be done with a plate, a dumbbell, a med ball, a sandbag or whatever!



The double unders number can be lowered if necessary to perform each set in 2 min or less. You may also sub singles, but as always we prefer dumbbell hop overs.

Leave a Reply

*

captcha

Please enter the CAPTCHA text