Synergy Fitness – CrossFit
Metcon (No Measure)
10 Supine Around the worlds (5R/5L)
The RDL’s can be with KBs, DBs or a Bar.
Only a slight bend in the knee. Back stays flat. Squeeze the butt to bring you to standing!
10/10 – 8/8 – 6/6 – 4/4 – 2/2
Pull Ups/Ring Rows
We are looking to both a vertical pull (pull ups) and a horizontal pull (ring rows) today.
It will look like this:
10 Pull ups + 10 ring rows + 50 Double unders
8PU + 8RR + 40 Doubles
Keep the pullups as strict as possible. Scale to a band or jumping pull ups with a 2-3 second descent for each rep.
On the ring rows we want to see your feet even with the post of the pull up rig at the very minimum.