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This is my bumper…

Announcements

Please take note of the following & plan accordingly.

Monday 8/15: NO 5:45PM CLASS
Wednesday 8/17: CLOSED ALL DAY… NO CLASSES
Thursday 8/18: 6am, 930am, 5:45pm
Friday 9:30am, 4:30pm 5:45pm

Synergy Fitness – CrossFit

Copmetition

Warm-up

Metcon (AMRAP – Rounds and Reps)

“This is my bumper, there are many like it“

20 minute AMRAP w/a PARTNER

400m bumper plate farmer carry (Performance: 45lb / Athletic*: 25lb / Health: 25lb dumbbells) both partners run together… 1 person holding 1 set of plates

25 bumper plate burpees (same weight)

25 bumper plate squats (hug plate to chest) (same)

25 supine ring rows

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

Scaling Guide: 2 – 4 Rounds
Coaching Tips:

Don’t worry about splitting the work evenly.

If one person is faster on one movement than the other have them do more reps.

This will increase your overall speed for the whole workout is faster ensuring both of you get an equally hard workout. Trade often on the farmer carries, it will pay off big time on the later rounds. The same thing goes for the burpees. Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!

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