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White Wedding

Synergy Fitness – CrossFit



Foam Rolling

Set the clock spend 2:00 on each body part:

1) Thoracic + Lats (upper back)

2) Calves/Achilles (lower leg; 1 min each leg)


With an empty barbell, place and balance high on the right trap. Use your opposite hand to hold and balance in place. Conduct 5 slow reps of the following to mobilize for shoulder range of motion:

1) Arm circles to the front

2) Arm circles to the back

3) Straight arm raise overhead

4) Pressing motion (imagine doing a dumbbell press)


3 Rounds:

5 Scapula Pullups/Retractions

5 Push Ups

5 Sumo squats

100 Meter Run

Directly into…

3 rounds with an empty BB

5 Good Mornings

5 Back Squats

5 Strict Presses


Back Squat (7×2; 7 sets of 2 reps)

Should be heavier than last session.

same weight for each set, approximately 90-95% of max

Single Arm Shoulder Press – Half Kneeling (7×4; 7 sets of 4 reps)

*Should be heavier than last session.

same weight for each set


Metcon (AMRAP – Rounds and Reps)

White Wedding

8 minute AMRAP

Chin-Ups (Performance: 5 Strict, Athletic*: 6 Kipping, Health: 6 with a band)

Push Ups (Performance: 10, Athletic*: 8, Novice: 6 on a bench or box)

15 wall balls (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft), Athletic*: 14lb/9ft, Health: 10lb/8ft)

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

Scaling Guide: 3-5 rounds, about 1:45 per round.

Scale Up:

8 chest to bar chin ups

30lb/20lb wall ball

Compare to: May 12, 2016
Coaching Tips: The “chin-up” is hands supine (palms facing you). Make sure you still hit full extension/lockout at the bottom.

If you are unsure if you should do strict or kipping, do as many strict as possible each round, then do some kipping once you hit failure.

Get full lock out at the top of your push ups!!

For wall balls, try and use your legs as much as possible to save your shoulders!


Metcon (Time)

30 burpee box jumps (24″/20/16″)

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