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Synergy Fitness – CrossFit


1) Thoracic Foam Rolling – 90 sec total

2) Pec Minor Mash – 1:00 each arm/side

Place roller where the shoulder meets the chest, and pull the arm of the same side behind your back. Lean gently into the roller to seek out hot spots.

3) Assisted Partner chest/shoulder stretch on pull up bar.


3:00 Row – Build slightly in intenstity every 30 seconds.

2 Rounds:

5 Slow Scap Retractions on pull up bar

5 Slow Pushups – 3 Seconds on the concentric, 3 Seconds on the eccentric

4 Alternating Spidermans + Rotation

(after dropping the elbow low towards the instep of the front foot continue with the same arm, rotate at the torso and reach with that hand as you can, while looking at those fingertips)

Skill Warm Up

Take 10 mins to work up to a challenging load for each movement;

Shoulder press x 5

Push Press x 3


Metcon (AMRAP – Rounds and Reps)

16min AMRAP

10 DB Push Press (Performance: 45lb / *Athletic: 30lb / Health: 15)

10 Box Jumps (Performance: 24″ / *Athletic: 20″ / Health: 12″)

Row (Performance: 400m / Athletic: 300m / Health: 200m)

Rest 1 min

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

Scaling Guide: 4 – 6 rounds

*If you finish your last final row after the 14min mark, you do not have to take the 1 min rest to start the next round.
Focus on hip drive during the push press, this will save your shoulders over the course of the workout.

Find a good rhythm & pace on the box jumps that will allow you to go unbroken.

Then hit each row at 90% or above… You have 1 min to recover, it won’t be enough but it should allow you to come back strong at the beginning of each round.

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