Synergy Fitness – CrossFit
A1: Front Rack Lunge (6 x 8; 6 sets of 8 reps (4R + 4L))
Front Rack Reverse Lunge
Place bar on front rack like a front squat and take a step back, gently kiss the back knee to the ground – then drive off of the front heel to stand.
Alternate steps for a total of 8 reps – or 4 reps per leg.
A2: Dumbbell Bent Over Row (6 x 6-8; 6 sets of 6-8 reps)
Use 2 DBs; one in each hand.
Start with moderate weight, build to a challenging load. You can stay there or continue to add weight each set.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
8 Push Ups
16 Russian Twists (35/25/15)
32 Double Unders
Deficit Pushups (3-5″ deficit, use bumper plates)
*Compare to Sept. 6, 2016