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Shoop

Synergy Fitness – CrossFit

Mobility

Warm-up

Strength

Bench Press (3-3-3-3-3 )

5 sets of 3 reps, increasing weight with each set

Metcon

Metcon (AMRAP – Rounds and Reps)

“Shoop“

10 minute AMRAPw/a PARTNER.

20 dumbbell thrusters (Performance: 45lb / Athletic: 25lb* / Health: 15lb)

20 toes-to-bar (partner holds dumbbells, at sides or overhead, for toes-to-bar reps to count)

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

Scaling Guide:

4 – 6 rounds, about 2:15 per round
Coaching Tips:

Break this up with your partner early and often. Plan on having one partner do more of the stuff they are good at for a better ‘score’. It will make sense to not rotate every time someone drops off the bar for toes-to-bar (it takes too long to switch the dumbbell holds). If the toes-to-bar go down to sets of 3 or less, do two or three ‘sets’ before switching off. Don’t forget to hustle between the transitions!

OPTIONAL CASH OUT

With a partner;

30 cal row

30 Russian kb swings, 3 rounds

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