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CF 03/25/2015

Synergy Fitness – CrossFit

Warm-up

A1. 1 minute Hollow Hold

A2. 20 Banded Good Mornings

A3. 10 Lateral Banded Walks (both ways)

A4. 20 Hip Bridges with empty BB (hold/Squeeze :02 Seconds at the top of each bridge)

X3 sets

Skill

Snatch (12 – 15 minutes working on skill )

Focus on bar path and speed, not load

Metcon

Metcon (AMRAP – Reps)

10 minutes

4 Ground to Overhead (#135/#95)

8 Burpees

12 T2B/ V-ups

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