Synergy Fitness – CrossFit
Pec Minor/Shoulder smash – 1 each side.
Calves/Lower legs – 1 min each side.
OH Distraction 90 sec each side.
Warm Up & Activation
Row 60 sec
10 Pass Throughs
2 Spidermans each side
OHS Skill warm up
Overhead Squat (4-4-4-4)
4 sets of 4 heavy reps… maximize loading and lift as much as you SAFELY can
*if you have mobility issues in the OHS do Front squats instead
20/15 Cal Row
15 MB Sit ups (P:30lb / A:20lb / H:14lb)
10 OHS* (P:115lb / A:85lb / H:55lb)
*No Racks – Choose a weight that is challenging but will allow you to get at least 7-8 unbroken reps each round
Scaling Guide: 8-12 mins
Hit this with intensity… Go hard on the row, be consistent on the sit ups & work to go unbroken on the OHS.