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Annie

Synergy Fitness – CrossFit

Practice

Skill Warm Up

Spend 10 min working on ring dip and muscle up progressions.

Perform at least 5 sets of 3-5 reps of static ring support holds, partial range of motion ring dips, muscle up transitions, or muscle ups.

Strength

Back Squat (7 x 2; 7 sets of 2 reps)

Do box squats if you struggle to get below parallel.

same weight for all sets, approximately 70-75% of max

Single Arm Shoulder Press – Half Kneeling (7×4; 7 sets of 4 reps on each arm )

same weight for each set

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

OPTIONAL CASH OUT

Metcon (Time)

2 rounds

15 push-ups

30/20 calorie row

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