Synergy Fitness – CrossFit Mobility Warm Up & Activation WOD Front Squat (Work up to a heavy single for the day) Take 15 mins to build up to a heavy front squat for the day Metcon (Time) 2 Rounds for time of: 20/15 Calories, Assault Bike 20 Front Squats (P:115 / A:80 / H:55
Synergy Fitness – CrossFit Mobility Warm Up & Activation 10 mins of Power snatch and OHS technique Put weight on the bar and build up to a heavyish set of 3 PS + 3 OHS WOD Metcon (Time) For time: 10,9,8,7,6,5,4,3,2,1 Power Snatches OHS Bar Facing Burpees 95lb/65/45 Scaling
Synergy Fitness – CrossFit Warm Up & Activation Partner WOD Metcon (Time) 3 Rounds with a partner 50 KBS (P:53lb / A:35lb / H:26lb) 40 Cal Row 30 Sit Ups 20 Wall Balls (P:20lb / A:14lb / H:10lb)Split reps up as desired. You do not have to split them up evenly.
Synergy Fitness – CrossFit Mobility Warm Up & Activation WOD Clean and Jerk (1-1-1-1-1; build up to a heavy single) Metcon (Time) 3 RFT 7 Clean & Jerk (P:135 / A:95 / H:65) 11 Chest 2 bar Pull Ups 11 (ring) Dips*The load for this should be moderate… you shouldn
Synergy Fitness – CrossFit Mobility Warm Up & Activation WOD Bent Over Row (4 x 8 ) Take 1 warm up set of 10 -12 reps then get 4 heavy(ish) sets of 8 reps. If you’re able to add weight each set go for it, but it should be small jumps… ladies no more than 5 lbs /
Synergy Fitness – CrossFit Mobility Foam Roll -Lats & Ankles Stretching: -Hip Opening (see link to video): 2 mins each side https://www.mobilitywod.com/propreview/pre-squat-hip-opener-mob-rx-mobility-project-episode-363/ Warm Up & Activation 400m run Arm & Leg Swi
Synergy Fitness – CrossFit WOD Metcon (AMRAP – Rounds) 21 Min EMOM • Min 1: Row 18 /12 Cals Min 2: 10 DB Push ups + Renegade Row* (30/20/10) Min 3: 15 KBS (53/35/26) • Rotating Every Minute for 7 Rounds *1 Rep is a push up + a row with each armScore is number of rounds you