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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)

12 mins…

100m Farmer Walk 53lb/35/26

12 Wall Balls

8 Ring Rows

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