Synergy Fitness – CrossFit
Warm Up & Activation
4 rounds nft
4 TGU (2R + 2L)
8 Banded Lateral steps each way
12 1 arm KB RDLs
3 Rounds for Total Time
(time includes rest between rounds)
15 Ring Rows
20 Push Ups
30 Russian Twists (15 R + 15 L) 25lbs/20/15
40 Cal Row
Rest 2 Min Between Rounds
Goal: 4-5 min or less per round
RX Plus: 5 Ronds
Score includes rest between rounds.
So if you all of your rounds are 4 min exactly – your score would be 16 mins (2 x 2 min rest = an additional 4 min)
For the ring rows to be RX you need to have your feet on a box or bench.
For the push ups – we want all 20 done in less than 90 sec! These get hard in the later rounds… scale these with your hands on a bench or box.
Get a good rotation with your entire upper body during the Russian Twists… avoid just moving the weight back and forth with your arms.