Synergy Fitness – CrossFit
Skill Warm Up
Spend 8 minutes practicing kip progressions for pull ups and/or bar muscle ups.
If you’re proficient at pull ups and/or muscle ups, do 2-4 medium sized sets focusing on efficiency and form.
Back Squat (6 x 3; 6 sets of 3 reps )
Same weight across, approximately 60-70% of max.
Do box squats if you have trouble getting below parallel.
Single Arm Shoulder Press – Half Kneeling (6 x 5; 6 sets of 5 reps on each arm)
same weight for each set.
“Russian Dash Cams“
14 Russian Kettlebell Swings (Performance: 70lb / Athletic: 53lb*/ Health: 35lb)
10 goblet squats (same)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 – 8 min
Coaching Tips: Kettlebell swings come from the hips so be sure to use a great hip pop and keep the abs tight.
Think about throwing the kb out away from you (but don’t let go). Try to do these in unbroken sets to keep the intensity up, but if you can’t maintain good positioning (because you are breathing too hard for example), break up the sets
OPTIONAL CASH OUT
20/15 cal row
Scale up: burpees over the rower.