Synergy Fitness – CrossFit
VOLUME /INTENSITY DAY
Skill Warm Up
30 Double Unders / 50 Singles
10 Jump Rope Pass Throughs
10 Jump Rope Overhead Squats
11 Wall Balls (20/14/10lb)
11 Pull Ups
Goal Time: 16 mins or less
For the pull ups – you should choose a style that won’t have to be broken up a ton.
You may also choose to lower the number of reps to do unassisted pull ups – but a number that is more manageable each round.
Pick a number that you can do in pretty much 2 sets or less each time.
So if 11 is too many, switch to 7 (a set of 4 and 3) or even 5 (a set of 3 and 2)!
If you need to less than 5, maybe switch to one of the scales.
You may choose to scale to jumping pull ups, ring rows, or band pull ups.