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Synergy Fitness – CrossFit

Mobility

Foam Roll

Thoracic Spine & Lats – 3mins total

Quads & I.T. Bands – 90 sec each leg.

Stretch

OH Band Distraction 90 sec each side

Warm Up & Activation

Row 3 mins

Leg Swings

Spidermans

Then…

3 rounds not for time

20 single arm KB/DB RDLs (10R + 10L)

20 Banded Pull aparts

30 sec 4-way Deadbug

30 sec Handstand hold

Strength

Push Press (Find a 7rm in 10 mins)

Metcon

Metcon (Time)

21-15-9

Russian Swing (P: 53lb / A: 35lb / H: 26lb)

Burpees

*250m row after each round

Scale Up: 70lb/53lb

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