Synergy Fitness – CrossFit
A1: Weighted Step-ups (8, 8, 8, 8)
Put a barbell in the back rack position and use a box where the top of your thigh is parallel when you put your foot on it. That should be around 16-20″ for most people.
8 reps means 8 reps right and 8 reps lefts.
Start the first set conservative and work up as you can maintain posture and position. Once done, on to the med ball to toes.
A2: Medball to Toes (10, 10, 10, 10)
Similar to a V-Up… but only bring 1 leg up at a time.
1 rep = R + L
Metcon (AMRAP – Rounds and Reps)
100m Farmer Walk 53lb/35/26
12 Wall Balls
8 Ring Rows