Synergy Fitness – CrossFit
Rowing Skill Work Prep- Focus on driving through your hips and maintaining engagement between your hips, torso and legs.
Grab A partner. And complete 3000m/2500m Switching every 300/250
Your goal is to row at about 75-80% pace
Metcon (No Measure)
Min 1: DB Bench Press x 7 (AHAP)
Min 2: Farmer walk 100m (53lb / 35lb / 26lb)
Min 3: 8 Ball Slams* + 6-8 ring rows
Min 4: 15-12/8-6 cals Assault Bike
*Weight for Ball Slams (40lb / 30lb / 20lb)
Goal & priority for today is quality of movement.