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1500m Row Time Trial

Synergy Fitness – CrossFit



Pec Minor Mash + Internal Rotation – 90 seconds each side.

Lay with your back on the floor, empty barbell parallel to your body. Place the collar of the bar right in between where your shoulder meets your pectoral muscle, and mash around for a bit seeking out tight areas.

Thoracic + Lat Foam Rolling – 90 seconds each side

With arms extended overhead, lay with your upper back on the foam roller slowly moving from the base of your neck towards the middle of the back. Following, turn to one side and focus on your lats, performing sweeping motions with an extended arm – as if you are sweeping the floor with your knuckles.


2 Rounds:

300/250 Meter Row,

7 Scap Retractions (with bands)

5 Push Ups

3 Squat Jumps

1 spider mand each side (10-15 seconds each)


BB Warmup/PC Progression

5 Good Mornings

5 Elbow Rotations

5 Straight Leg DL

5 Jump & Shrug

5 Muscle Cleans

5 Hang Power Cleans


Power Clean (5×3; 5 sets of 3)

same weight across, approximately 70-75% of max

Ring Dips (5×5; 5 sets of 5)

scale to the same challenge for each set


Rest 3 – 5 mins after the row before doing “CINDY”

1500m Row (Time)

1500 meter max effort Row
Aim for consistent pacing so that you can get a ‘negative split’ on the last 500 (so that your final row is the fastest leg of the race).

Metcon (Time)

5 rounds of “Cindy”

5 pull-ups/ring rows

10 push-ups

15 air squats

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