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Sandbar Ahead

Synergy Fitness – CrossFit



Skill Warm Up

Fun Warm Up Game(s)


Metcon (Time)

“Sandbar Ahead”

2 Rounds:

400m plate carry/run (Performance: 45lb / Athletic: 25lb* / Health: 15lb) – 1 plate held however you want.

Then 2 rounds of

40′ Dumbbell suitcase walking lunge (Performance: 45 / Athletic: 25*/ Health: 10) – only one dumbbell at side

12 Dumbbell push presses (Performance: 45 / Athletic: 25*/ Health: 15) – 1 DB in each hand

Row (Performance: 600m / Athletic: 500m* / Health: 400m)

2 min rest (after the 2nd row)

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

Scaling Guide: 17-25 minutes
Coaching Tips: Hustle on the plate carry/runs to get started on the lunges, it is okay to get a bit winded since the lunges and push presses will give you a chance to catch your breath.

The first row each round should be at a conservative pace, with the second one being much more aggressive because of the rest.

Keep your posture during the runs and don’t let the plate force you to round your back.

For the lunges, keep the shoulder back and abs tight. The dumbbell push presses need to be push presses (and not push jerks)!

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