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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


400m Run


2 Rounds

5 Band Pull Aparts w/2 sec hold

7 ring rows

9 Air Squats

100m Run

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)

200m run

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

Scaling Guide: 5-8 rounds

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