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Synergy Fitness – CrossFit

Mobility

Foam Roll

-Calves / Lower leg

-Thoracic Spine

Stretching

-Banded hip flexor

Warm Up & Activation

Power Clean Progression w/barbell

WOD

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…

Metcon

Metcon (Time)

3 Rounds

12 Back Rack Lunges: 6R/6L (95lb/65/45)

24 Russian KBS (53lb/35/26)

36 Sit ups

RX+

Lunges 115lb/85

KBS 70lb/53
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

Metcon (Calories)

4 mins max cals on Assault Bike

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