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171009

Synergy Fitness – CrossFit

WOD

Warm Up & Activation

after mobility & general warm up…

3 sets of

10-12 ring rows

20 lunges. (10 each leg)

45-60 sec dead bug… scale up to a 4 way dead bug if you can

Front Squat (5×5 @ 80% of 5RM)

Take a couple of warm up sets to get to 80% of your most recent 5RM (last Tuesday if you made it in)

Then, get 5 sets at that weight. Focus on coming out of the squat fast.

The lowering phase of your FS should be controlled and take 1-2 seconds, hit the bottom and come up fast.

Metcon (Time)

For Time:



1 Devil Press (35lbs/20/10)

20 Double Unders

2 Devil Press

20 Double Unders

3 Devil Press

20 Double Unders….



Keep going until you finish



10 Devil Press

20 Double Unders



Goal time for this workout: Under 20 Min.
For the double unders. Choose a number that for the most part you believe you will be able to do in one set. If you are aren’t good with double unders – you can even drop that number to 10-15 reps.



If you can’t consistently get at least 10 – use your warm up to practice double unders and either do 40 singles or 20 lateral hops in place of the doubles in the workout.

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