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Happy Trails

Synergy Fitness – CrossFit



Thoracic Foam Rolling – 1:00 each side

Spend time mashing out your upper back to improve your front rack position.

Banded Hip Distraction

– 90 sec each leg


400m run…

2 Rounds:

5 hand walkouts w/Pushups,

15 Russian KBS

30 second Static Spiderman each side

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats


Power Clean (5 x 3; 5 sets of 3 reps)

New Strength Cycle..

Session 1 of 14 same weight across, approximately 60-70% of max).

Ring Dips (5 x 5; 5 sets of 5 reps)

scale to the same challenge for each set


Metcon (Time)

“Happy Trails“

4 Rounds

8 Dumbbell Hang Power Clean (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)

12 Box Jumps (Performance: 24in, Athletic*: 20in, Health: 12in)

Then 800m Run (After the 4 rounds)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 10 min
Coaching Tips:

Make sure your ankles are warmed up and mobilized for this one. Grit through the 4 rounds as fast as possible then pace the first half of the run. Speed up once you know how you feel during the run. Don’t forget to sprint the last part of the run!


3 rounds

20s L sit

20 Calorie row

*no score

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