Synergy Fitness – CrossFit
Skill Warm Up
Metcon (AMRAP – Rounds and Reps)
“Ride the Hemp“
18 minute AMRAP (as many rounds as possible)
1500m row (everyone)
2 min rest
Then max rounds with the remaining time
6 Strict Pull ups
60′ walking lunge
8 ‘bootlegger’ burpees (30′ run each rep)
Scaling Guide: 4 – 8 rounds, about 2 min per round.
Scale Up: 2 Strict Muscle Ups
Go for a record on the 1500m row and log it separately as a benchmark. You won’t be fully recovered from the row after 2 minutes, but that is part of the workout. Watch your knees on the lunges and don’t let them cave in. Think about pushing the floor front to back each rep to recruit more of the right muscles. No pushing off of the legs. Set up the lunges so they are 30′ out and 30′ back, then use the same “lane” for the bootlegger burpees. Hustle on the run portion and don’t get complacent and ‘slow jog’ them.