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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

Scale Up:

Deficit Pushups (3-5″ deficit, use bumper plates)

*Compare to Sept. 6, 2016

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