Synergy Fitness – CrossFit
Warm Up & Activation
Do this after your mobility & general warm up
7 mins at a moderate pace (Shoot for 5 rounds)
10 ball slams (Warm up weight)
25 sec side plank each side
20/15 Cal Row
30 Double Unders
40 Russian Twist (20R + 20L) 35/25/15lbs
Work on keeping a consistent pace of 80-85% over the 5 rounds
You can sub 15/10 cals on the Assault Bike if you don’t want to row.
If you’re scaling the DU’s, pick a number that won’t take you longer than 1:30. If you still don’t have DU’s do DB hop-overs.
For the Russian twists, you can use a KB, Plate, DB or Slam ball. With whatever you use, be sure to get a good rotation with your trunk.