Britt, Faye & Dani

Warm-Up
Coach’s choice

WOD prep
Hand stand walking

WOD
AGOQ Workout 3
AMRAP 20
50 wall-balls (20,14) 9′ target for ladies.
100 double-unders
15m hand stand walk
100 double-unders
50-cal. row
100 double-unders
15m hand stand walk
100 double-unders

Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Option 2:
AMRAP 20
50 wall balls (14,10) 9′ target for ladies
100 single unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
100 single unders

Option 3:
Complete as many rounds as possible in 20 minutes of:
25 medball squats (10,8)
25 single-unders
10m. bear crawl
25 single-unders
25-cal. row
25 single-unders
10m bear crawl
25 single-unders

Endurance & Stamina:
12 x 250m/  45 seconds easy
Pre-set a work distance of 250 meters and rest time of 45 seconds. Row 12 intervals at a challenging intensity with light rowing  between pieces.

CFS Brief:
*Spartan Race Saturday May 12th 2:30pm heat.  Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”.  Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018.  https:/www.spartan.com/en/race/detail/3350/overview

*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service.  Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating.  KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)

Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here.  On the next screen when it asks for your zip code enter CFS’s zip code which is 01721.  This is your delivery location.  You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx.  When asked what gym, start typing CrossFit Synergistics and our gym will pop up.