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Synergy Fitness – CrossFit


A1: Split Squats (4×10; 5 on each side)

Stationary Lunge – do all reps on 1 leg then switch
Holding a pair of DB perform 5 reps on each leg. This should be challenging so go as heavy as safely possible each set.

*Scale up to Rear Foot Elevated Split Squats

A2: Single Arm Dumbell Press (4×8 on each arm)

Do these sitting on a bench with both feet flat on the ground.

Do 8 reps with the right arm & 8 reps with the left arm each set

Find a weight that’s challenging and stick with it for all 4 sets


Metcon (Time)

5 Rounds for time

10 Box jump overs (P:24″ / A: 20″ / H:16″)

15 Russian KBS (P:53lb / A:35lb / H: 26lb)

20 Abmat sit ups

*Scale up:

KBS @ 70lb/ 53lb

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