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DEC. 23rd – 12 Days of Fitmas (8:30am)
DEC. 25th – CLOSED
DEC. 26th – 9AM ONLY
DEC. 27th – DEC. 30th Normal Hours

JAN. 1st – Closed
JAN. 2nd – 9AM ONLY

Normal hours will resume on JAN. 3rd

Synergy Fitness – CrossFit


Glutes & Shoulders

Warm Up & Activation

General Warmup – Coach’s Choice

Skill warm up:


Power Cleans


A1: Front Rack Step Ups (5 x 5 each leg)

Use a BB or 2 KBs in the front rack position
Start with a moderate load and add weight each set if you can.

A2: Shoulder Press (5 x 8-10 )

Use a pair of DBs while standing.

Your first set should be with a load you know you can hit for 12 reps

Continue to add weight until you can’t get more than 8 reps

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 mins

7 Toes-to-bar

9 Hang Power Cleans 115lb/75/55

11/9 Cal Row

*Scale as needed

-T2B: knees to elbow, knee raises, v-ups

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