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“Money For Nothing“

Synergy Fitness – CrossFit

Context: Practice


Shoulder mobility


A1: Push Press (7×1)

10 of 14 (7 sets of 1 rep, same weight across, approximately 90-95% of max). Instructional Video Here.

A2: Split Squats (7×1)

Stationary Lunge – do all reps on 1 leg then switch
dumbbell lunge or split squat (7 sets of 3 reps, same weight across). Instructional video here. And more here.

Metcon (AMRAP – Rounds and Reps)

“Money For Nothing“

7 minute AMRAP (As many rounds as possible)

40’ walking lunge

10 ring push-ups* (Health: regular push-ups)

100m sprint

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

Scaling Guide: 3 – 7 rounds. Scale up to dumbbell weighted lunges (25/15lbs, one in each hand) for an extra challenge.
Coaching Tips: 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’: 1 min plank with minimal rest, 1 min skip rope (double unders, single unders, cross overs, etc.) 3 rounds

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