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171205

Synergy Fitness – CrossFit

Mobility

Foam Rolling

Throacic Spine & Lats – 3mins

Stretching

banded Shoulder stretch 1 min each arm

Couch Stretch – 90 sec each side

Warm Up & Activation

3 sets

50 Single unders

40 High Knees

30 sec Plank

20 Mountain Climbers

10 Band Pull aparts

5 Hand Walk outs

then…

Leg & Arm swings

Spidermans

3 rounds

100m Run

7-10 KBS*

4-7 Pull-Ups

30 sec rest between rounds

*start with a warm up weight and work up to working weight… Use this to get your heart rate up & ready for the metcon.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Hit the run hard & work to get the KBS unbroken.

OPTIONAL CASH OUT

Metcon (Time)

50 Push ups for time

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