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171201

Synergy Fitness – CrossFit

Mobility

Foam Rolling

Thoracic Spine – 2 mins

Pirformis – 90 sec each side

Stretching

Wall Birthing stretch 2 mins

Warm Up & Activation

Dynamic Warm Up

Strength

Deadlift (1-1-1-1-1; 5 sets of 1 rep)

Build to a HEAVY single for the day

Take 6-8 mins to build up to your first working set. It should look like this…

5@60-65% of 1rm

4@65-70%

2 @75-80%

Your first single should be at 80-85% of 1rm then continue to build over the 5 sets.

Metcon

Metcon (Time)

AMRAP 5 minutes of:

10 Deadlifts P: 225lb / A: 155lb / H:105lb

10 Handstand Push-ups*

*Scale:

Feet on a box 24″ or higher, lowering head to 1 abmat.

OR

Heavy DB Shoulder to Overhead
Scale as needed.

The deadlift weight should allow you to get 10 unbroken

Perform the HSPU’s kipping or strict… whichever will allow you to get the most work done in 5 minutes

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