Call Us: (941) 953-1798

Hakuna Matata“

Synergy Fitness – CrossFit



Hips & Ankles

Skill Warm Up

Spend 5 min working on Double Under progressions and technique.

*If proficient, spend 5 mins to find 1 set of max unbroken reps


Back Squat (8×1; 8 sets of 1 rep)

all sets at the same weight, approximately 65-75% of max

If you have trouble getting below parrallel do box squats

Single Arm Shoulder Press – Half Kneeling (8×2; 8 sets of 2 reps on each arm)

Same weight for all sets


Metcon (AMRAP – Rounds and Reps)

Hakuna Matata

7 minute AMRAP

30ft dumbbell lunge -arms at sides- (Performance: 45lb / Athletic: 30lb* / Health: 20lb)

10 toes-to-bar

Double unders (Performance*: 40, Athletic: 20 including attempts, Health: 15 rounds of 4 singles + 1 attempt)

*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips:

Keep the shoulders back and chest up on the lunges.

Smaller steps will also help you have good knee positioning (no knees caving in). Use the hook grip on the dumbbells to save the grip!

Doing smaller sets of toes to bar will pay off in the later rounds as will mixing up the grip. Remember to keep your arms at your sides and bounce off the ankles on the double unders.



Metcon (Time)

3 rounds

60s plank

200m run

Leave a Reply



Please enter the CAPTCHA text