Synergy Fitness – CrossFit
-Calves / Lower leg
-Banded hip flexor
Warm Up & Activation
Power Clean Progression w/barbell
Power Clean (2 Reps Every :90 for 15 Min… 10 Rounds)
Depending on your goal for this workout you can add weight for each set of this or choose a difficult weight and try to hit it each time.
Each set should be touch and go…
12 Back Rack Lunges: 6R/6L (95lb/65/45)
24 Russian KBS (53lb/35/26)
36 Sit ups
For the lunes use a barbell on your back and stay in place. It’s your choice to step forward or reverse, but you need to bring both feet underneath your shoulders after each rep.
OPTIONAL CASH OUT
4 mins max cals on Assault Bike