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 In W.O.D

Synergy CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Skill review:

Different progressions for HSPU.

1. Pike Push-Ups / Seated shoulder press

2. Wall Walks

3. Band assisted HSPU

4. Strict HSPU to different depths

5. Kipping HSPU

AMRAP 15:00

250M Row

:30 Plank

6 HSPU

Row= 1 rep for every 50 meters (5 total)

Planks= 1 rep for every 10 seconds (3 total)

Rx= plates with abmat in between

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