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CF 09/10/2015

Synergy Fitness – CrossFit

Warm Up after the Warm Up

2 Rounds

8 TGU

12 Banded Lateral Walks/each way

General Strength

A1: Dumbell Bench Press (3 x 10-12 reps; rest 30sec)

A2.: Hollow Rocks (3 x 15 reps; rest 30 sec)

A3: Strict Pull Ups (3 x 8 – 10 reps; rest 60-90sec)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 mins @ 85%

15 KBS (Russian) 53/35

15/10 Push Ups

200m run

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