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Synergy Fitness – CrossFit


Get a good warm up to prep for today’s workload.

Back Squat (3 x max reps )

Be sure to get 2 – 3 warm up sets before you go into your first working set.

Max reps means go to failure on all 3 of your working Sets…

Set 1@ 80% of 5RM

Set 2 @ 75% of 5RM

Set 3 @ 70% of 5RM

Log the number of reps at 80%

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

40 Double Unders

20 Weighted Sit Ups

10 Handstand Push Ups

Weighted Sit Ups –


Goal is 5 rounds +
Choose a number of double unders that you can do in 2-3 sets max.

If you need to lower the number to 20-30 that is fine!

Any lower than that though, you should sub for dumbbell hop overs and practice your double unders before &/or after.

The handstand push ups can be whatever level you are at. You may do strict, kipping, or try the pike on the box (either on the feet or scale to the knees).

Choose a style of HSPU that you can do in no more than 3 sets each time without a TON of rest between.

You may also scale to dumbbell strict press

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