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Synergy Fitness – CrossFit


Warm Up & Activation

3 rounds nft

30 sec 4 way dead bugs

10 Plank to pillar press ups

10 Scapula Pull ups

1 min Assault Bike (or row if there’s 5 or more in class)

Metcon (AMRAP – Rounds and Reps)

12 mins of

12 DB Snatches (50lb/35/20)

24 Double Unders

12 Pull Ups

Score is total rounds and extra reps at the end of 12 min!

Goal is 5-6+ rounds
The DB snatches are 12 total 6R/6L

The best scale for the double unders is hoping over the DB or a cone…

For the pull ups you will want to choose a pull up style that allows you to move pretty consistently. If you would like to lower the reps so that you can keep pull ups unassisted you may do that!

Aside from kipping you may choose to do strict pull ups – you may lower to 6-8 reps if you do that.

Banded, supine ring rows, bar row, or jumping pull ups are all good options today

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