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CF 02/19/2015

Synergy Fitness – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

Skill

A1 :45 second Handstand hold facing the wall

A2. 15-20 Banded Pull Aparts

A3. 30 double unders

x 2sets *

*rest as needed between movements

General Strength

B1: KB front rack squat (12-15reps – rest 90sec x3)

B2: Single-arm DB push press ( 6-8/arm – rest 90 sec x3)

Metcon

Metcon (Time)

21-15-9

Wall Balls 20/14lb

KBS 53/35lb

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