Call Us: (941) 953-1798

CF – 02/17/2015

Synergy Fitness – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

Weightlifting

A: Snatch Grip Deadlift (5 x 3-4 reps)

General Strength

B1: Bent Over Row (3 x 6-8 reps; Rest 30 sec)

B2: Farmer’s Carry (3 x 50m – Heavy; Rest 60 sec)

Metcon

Metcon (3 Rounds for time)

3 sets – each for time @80, 90, 100%

21 Cal Row

12 Pullups

21 Ball slams – 40/30#

12 Strict supine ring rows

21 Double unders

*Rest walk 3 minutes btwn sets

**Accumulate 45-60 sec L-sit during rest period

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text