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Cold Blooded

Synergy Fitness – Functional Training: Tu/Th/Sat

CONTEXT – Practice



Skill Warm Up

Spend 10 minutes working on ring dip and muscle up progressions (rings).


Metcon (AMRAP – Rounds and Reps)

“Cold Blooded”

16 minutes AMRAP

8 shoulder press

(Performance: 115lbs, Athletic*: 65lbs, Health: 45lbs)

8 pistols (Alternating)

8 chest-to-bar pull-ups

Bar facing burpees

(Performance; 18, *Athletic 12, Health; 8

1 minute rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2-5 rounds
Coaching Tips:

Shoulder press will get heavy, especially in later rounds after the burpees.

Stay focused on every set of shoulder press and don’t let the hips or knees bend at all.

Really focus on squeezing your butt and your abs to keep rigid.

Try to do the chest to bars unbroken as long as your hands are holding up.

Sprint through the end on the burpees, because you have that minute rest!

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