Synergy Fitness – CrossFit
A1: Back Squat (7×2; 7 sets of 2 reps)
same weight across, approximately 80-85% of max
*box squat (if you have trouble getting below parallel)
A2: Single Arm Shoulder Press – Half Kneeling (7×4; 7 sets of 4 reps)
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
12 American Kettlebell Swings (Performance: 53lb / Athletic*: 35lb / Health: 26lb)
40′ bear crawl
Strict chin-ups (Performance: 6 / Athletic*: 3 / Health: 3 ring row)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 7 rounds
Compare to:March 24, 2016
Be careful not to hyper extend the lumbar on the kettlebell swings. This will be hard for people with tight shoulders, and it will only get more difficult after a round or two of bear crawls and pull-ups. Break the kettlebell swings up if needed.
The bottom of the chin-up will be hard for some people, but this is a case where we need everyone to really hit full extension at the bottom.
Some extra mobility between sets of the lift should help.
OPTIONAL CASH OUT
15 wall balls (pick your weight)
200m run with medball