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This is my bumper. There are many like it, but this one is mine…

Synergy Fitness – CrossFit

Mobility

Shoulders

Skill Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

“This is my bumper. There are many like it, but this one is mine…”

20 minute AMRAP (As many rounds as possible) with a partner

400m Bumper plate Farmer carry (Performance: 45lb / Athletic: 25lb* / Health:

25lb dumbbells), both partners run together

25 Bumper Plate Burpees (same)

25 Bumper Plate Squats (same)

25 Ring Rows (RX = Supine; feet on a box)

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

Scaling Guide: 2 – 4 rounds

Compare to: August 26, 2015
Coaching Tips:one person must carry both bumpers together, no splitting them up, both partners must run together. Coed teams can do one of each plate for ‘as Rx

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