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CF 04/02/2015

Synergy Fitness – CrossFit

Warm-up

2 Rounds Not For Time

15 Lateral Banded Walks (each side)

20-30sec Nose Facing Hand Stand hold

20 Banded good mornings

:20-30sec Hanging L-sit

Skill

Spend 12-15mins working on HSPU (Strict & Kipping) and building up to DL working weight for metcon

Metcon

Metcon (Time)

10, 8, 6, 4, 2

HSPU

5, 4, 3, 2, 1

DL 275/185

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