Call Us: (941) 953-1798


Synergy Fitness – CrossFit


Warm Up & Activation


Bent Over Row (4 x 8 )

Take 1 warm up set of 10 -12 reps then get 4 heavy(ish) sets of 8 reps.

If you’re able to add weight each set go for it, but it should be small jumps… ladies no more than 5 lbs / guys no more than 10 lbs

Metcon (Time)

4 rounds

5 Shoulder Press (P:115lb / A:75lb / H:45lb)

10 Push Press (same)

100m Sprint

50 Dubs (100 singles)

rest 60 sec.
Go hard each round… Be strict on the shoulder press and use your hips on the push press and SPRINT the 100m

Leave a Reply



Please enter the CAPTCHA text