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CF 02/16/2015

Synergy Fitness – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

Weightlifting

A.: Paused Front Squat (5, 3, 2; resting 2-3 secs in bottom position)

-ALL Tough sets

-Rest 2 mins btwn sets

B: Shoulder Press (10, 10, 10RM)

-Build each set and establish a 10 rep max.

-Would rather see a 8-9RM than a 11-12RM

Metcon

Metcon (AMRAP – Reps)

For total repetitions – on a running clock

3 min AMRAP – Box jumps, step down – 24/20″

2 min AMRAP – Burpees

1 min AMRAP – DB thrusters – 35/20#

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