Synergy Fitness – CrossFit
Skill Warm Up
5 sets of 3 ‘ring outs’ (Think ‘ab/evil wheels’ on the rings)
Back Squat (8×1; 8 sets of 1 rep)
same weight for ALL 8 SETS @ approximately 85-95% of 1RM
Single Arm Shoulder Press – Half Kneeling (8×2; 8 sets of 2 reps)
Increase weight from last cycle.
Same weight for all 8 sets
Metcon (AMRAP – Rounds and Reps)
“Money For Nothing“
7 minute AMRAP
40’ walking lunge
10 ring push-ups* (Health: regular push-ups)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 7 rounds.
Scale up to OH Plate lunge 45/25, ring dips.
Compare to: March 21, 2016
The ring push-ups will get hard very quick. Try to go fast through the lunges and the sprints so you can break up the ring push-ups once or twice for each round. Be sure to keep your chest up and maintain good knee positioning on the lunge steps.
OPTIONAL CASH OUT
empty barbell thrusters (45/35/15)
jumping pull ups