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Power Rangers

Synergy Fitness – CrossFit


Skill Warm Up

3 Rounds not for time

:20-:30sec L Sits (on boxes, rings or paralletes)

6 Turkish Get Up (3R/3L) 53/35/10

5 Strict Chin Ups (Scale as needed but No Bands)


Metcon (Time)

Power Rangers

With a partner complete:

60 – 40 – 20

Double Unders* (120/80/40 singles)

1 arm DB Ground to OH (50/35/20lbs)

Knees 2 Elbow

*DU are to be done relay style. Each person must complete the total number before moving onto DB G2OH

Scale Up: 70/50lb DB

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