Call Us: (941) 953-1798

CF 02/26/2015

Synergy Fitness – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

General Strength

3 sets of;

A1. 24 Banded Lateral Walks (12 each way) Rest 30sec

A2. 16 Banded Trunk Twists (8 each side) Rest 30sec

A3. 8 Turkish Get Ups (4 Each Side) – pick your weight; Rest 60sec

*don’t rush through movements; keep quality high

Metcon

Metcon (Time)

5 Rounds

20 Dubs (60 singles)

10 Push Ups

2 wall walks

1 Prowler push- 40m (20m each way) 90lbs/50lbs

*15min cap

Leave a Reply

*

captcha

Please enter the CAPTCHA text