Call Us: (941) 953-1798

“Love is a Battlefield“

Synergy Fitness – CrossFit

Context: Practice


Mobility: Hip (playlist video here)

Skill Warm Up

Spend 8 min working on GHD or Med Ball sit up progressions. Perform 4 sets of 10 reps.


Box Squat (6×2)

6×2 Front Box Squat 2 of 15 (6 sets of 2 reps, same weight across, approximately 60-70% of max front squat). Video here.

Handstand Push-ups (Strict 6×4)

6×4 Strict Handstand Push-up

Metcon (AMRAP – Reps)

“Love is a Battlefield“

7 minute AMRAP (as many reps as possible)

2,2,4,4,6,6… etc.

Back squat (Performance: 135lbs, Athletic*: 85, Health: 55)


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

Scaling Guide: 60 reps (through the 10s) to 112 reps (The 14s), Scale Up: 155/105lb bar
Coaching Tips: Hustle between the movements in the first rounds to bank some reps. Eventually you’ll need to start breaking them up and at that point it is best to break them up into equal sets. That said, try and spend a bit more time resting in the middle of the set and don’t burn up time walking between movements. The midline will be taxed so make sure you are conscious of keeping your core tight and not rounding or hyper extending the back on the squats.


Metcon (AMRAP – Reps)

2 min row, 1 min burpees over rower, 2 min row
Count total reps with the time on the rower being in calories

Leave a Reply



Please enter the CAPTCHA text