Synergy Fitness – CrossFit
2 EMOM’s on tap today.
Work on rowing mechanics and shoot for a high output of calories.
Rest 3 mins rest after the 1st EMOM
Metcon (AMRAP – Reps)
Odd: 40 sec row Cals
Even: 6 box jump + 8-10 T2B
Score is total cals rowed + total T2B
Give just under max effort on the row.
Work on fast transitions from box jumps to T2B, and go for unbroken sets of T2B
Metcon (No Measure)
EMOM 8 mins
Odd: 30 Russian Twists* (25/20/15lbs)
Even: 20-25 sec side plank on each side
*Each twist is 1 rep so you will do 15 on each side.
You will do a side plank on each side during that minute, so you have to make a quick transition from 1 side to the other.