Synergy Fitness – CrossFit
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.
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
OPTIONAL CASH OUT
30/20 calorie row