Synergy Fitness – CrossFit
Skill Warm Up
Each minute on the minute for 5 min perform 5-10 kipping HSPU or the ‘downward dog’ HSPU progression.
Metcon (AMRAP – Reps)
In 15 minutes.
Then max rounds with the remaining time:
15 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/10ft, Health: 10lb/8ft)
15 jumping chest to bar pull ups (chest hits the bar every rep!) or 3 bar muscle up
*Women’s Rx (yes! 14lb 10 foot is RX for this one!)
**3 bar muscle ups is also Performance as RX
Scaling Guide: 3 – 6 rounds
Hit the row hard then slow down on the last 200 or so meters to save some energy to go right into the wall balls.
Break the first set up into smaller sets since your legs will be tired from the row.
When you set yourself up for the jumping pull ups you head should be one to two fists below the bar, use boxes and bumper plates to adjust your height.
Your chest needs to touch and your arms need to get fully extended each rep.
You will use your legs much more than you think.
Be careful not to step off the bumper plate or box and hurt your ankle.