Synergy Fitness – CrossFit Endurance
2 rounds: :90 hip from plank both sides. 5 up and over the fence per side. 10 air squats. 20 walking tin soldiers. 1 rope climb or :10 max sub of choice. 200m Run.
*Move through it at your own pace this is a warm up
Dynamic Warm Up Demos
Back Squat (20 minutes to find a 4 Rep Max)
Suggested Warm Up as follows: 6 reps @ 50% – 4 reps @ 60% – 4 reps @ 70% then build to your the heaviest weight you can do with good form 4 times!
Metcon (12 Rounds for distance)
Choose ONE of the following Sports…
Do 6-12 Rounds or until form deteriorates. 12-rounds MAX. Score distance (unless you’re swimming)
Swim: 125m Repeats, Rest 1:1, Perform until pace or form deteriorates
Bike: 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates
Run: 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates
Row: 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates
Ruck: 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates
*Recommended range 6 – 12 repeats
*Perform sets based off pace, mechanics and goals
Clarify in the “notes” section which sport you chose (swim, bike, run, etc).