Call Us: (941) 953-1798

Fight Gone Wrong

Synergy Fitness – CrossFit

Mental Toughness

Metcon

Skill Warm Up

3-4 rounds not for time

10 Push Ups + Renegade Row

10 Back Extensions (on GHD or a Bench w/a friend)

10 Strict T2B / K2E / Hanging Knee Raises

Metcon (AMRAP – Reps)

3 rounds – 1 Minute on 1 minute off rotating stations.

– Wall Balls (Performance: 20lb/10ft, Athletic *: 14lb/9ft, Health: 10lb/8ft)

– KBS (Performance: 53lb / Athletic *: 35lb / Health: 18)

– Burpees

– Assault Bike (Calories)

Rest 1 min

Leave a Reply

*

captcha

Please enter the CAPTCHA text