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Synergy Fitness – CrossFit

WOD

A1: Bent Over Row (5 x 5; 5 sets of 5 reps)

Do these with a DB 1 arm at a time.

A2: Handstand Push-ups (5 x max reps)

These can be strict or kipping… your choice.

Scale as needed… on a box, pike push ups or Heavy DB Strict or Push press.

Metcon

PICK ONE…

RUN: Metcon (Time)

2 rounds

Run 800 Meters at Moderate/Fast Pace

Rest 60 Seconds

Run 400 Meters at a FAST Pace

Rest 2 Min

Jog 200 Meters

30 Seconds Rest

RX+ is 3 rounds
Mixing endurance with the longer part in with speed for the second part and active recovery with the jog portion.

Moderate Fast = could keep going at that pace, not comfortable though and probably only last a min or so more at this pace.

Fast = not 100% but uncomfortable and not sustainable

Jog= jog

ROW: Metcon (Time)

2 Rounds

Row 1000 Meters at Moderate/Fast Pace

Rest 60 Seconds

Row 500 Meters at a Fast Pace

Rest 2 Min

Row 250 Meters at a slow/moderate pace

30 Seconds Rest

RX+ is 3 rounds

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