Synergy Fitness – CrossFit
Thoracic Foam Rolling
Spend 2:00 with your arms extended overhead foam rolling your thoracic region along with your lats. Search for “hot spots” and pause momentarily.
Shoulder/Scap – Coaches Choice
5 Band Pull Aparts w/2 sec hold
7 ring rows
9 Air Squats
15 Hollow Rocks or 25 sec hollow hold.
Spend 8 min working on Turkish Get Ups. Perform at least 5 per side.
Metcon (AMRAP – Rounds and Reps)
You Only Live Twice
14 minute AMRAP
12 DB/KB power snatch (Performance: 50lbs, Athletic*: 35lbs, Health: 20lb kettlebell)
12 Single arm overhead Stationary Lunges (Performance/Athletic: Same, Health: 12 Goblet Lunges in place – 6R/6L)
Wall Walks (Performance: 3, *Athletic: 2, Health: 30ft Bear Crawl)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5-8 rounds