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Announcements

CHRISTMAS SCHEDULE

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

Mobility

Roll

-Thoracic Spine

-Ankles

Stretch

-Saddle Stretch or Couch Stretch

-Banded Hamstring

Warm Up & Activation

400m Run

Leg Swings

Spidermans

Dynamic warm up (coaches choice)

then…

3 rounds

10 single leg glute bridge (each leg)

10 beat swings

10 band pull aparts

WOD

Metcon (Time)

4 Rounds for TOTAL TIME



Run 200 Meters

10 Pull ups

10 box jumps 24″/20/16

Run 200 Meters



Rest 1 Min Between Rounds

Score is total time including rest periods.
Goal: Each Round in 3:30 or less!



SCORE TIME INCLUDES 3 MIN OF REST!! (THE REST BETWEEN ROUNDS)

These rounds can definitely be done in 3:00 or less!

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