Call Us: (941) 953-1798

CF 04/09/2015

Synergy Fitness – CrossFit

General Strength

A1: Close Grip Bench Press ( 5, 4, 3, 2, 1 – rest 90 sec)

A2: Pull-ups (5×8-15 – rest 90 sec)

*each of the sets of 5, 4, 3, 2, 1 should be maximal efforts for those sets.

*Vary A2 to your ability – CTB, kipping, band assisted, ect

B: Powell raise (AMRAP per arm )

Use 10% of Close Grip BP 1RM

Metcon

Metcon (Time)

4 sets moderate pace

Run 400m

30-45sec FLR on rings

8 TGU you pick weight (4R/4L)

Leave a Reply

*

captcha

Please enter the CAPTCHA text