Call Us: (941) 953-1798

CF 09/15/2015

Synergy Fitness – CrossFit

General Strength

A1: Deadlift (5 Reps HEAVY; rest 60-90sec x 3)

*DL – Build per set

A2: Handstand Push-ups (AMRAP -2; rest 2 mins x 3)

*STRICT HSPU

HSPU Scale = 2 wall walks + 10sec hold

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minutes @ 85%… consistent effort

8 T2B

12 DB Lunge 50/35 (6R/6L)

rest 15 sec

8 DB Push Press 50/35

200m run

rest 30 sec

*REST 5 MINS…

Metcon (3 Rounds for calories)

3 x :20sec ME Airdyne or Erg (rest 1:30- 2:00 between)

Leave a Reply

*

captcha

Please enter the CAPTCHA text