That’s Cool!

Coach’s choice

WOD Prep:
Prep the movements

“Angie” take 5
5 rounds for time
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Squats

Option 2:
15 Pull-ups
15 Push-ups
15 Sit-ups
15 Squats

Option 3:
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Squats

Other options for pull-ups:
1. Jumping pull-ups.
2. Strict pull-ups
2. Banded strict pull-ups
4. Ring rows
*If performing strict pull-ups cut the number in 1/2.

Options for push-ups:
1. Knees
2. Elevated to box or bar

Options for squats.
Squat to a box or ball to help gauge range.

Post WOD
Couch stretch 2 minutes per side.

CFS Brief:
Perform a random act of kindness today!

Whole Life Challenge Starts January 20th
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge.  After you register you will see an orange box on your profile page that says join or create a team.  Click on that and search CrossFit Synergistics and join our team!  The challenge is $29 for returning players (Make sure you click on the box that says you already have an account when registering) or $39 for new players.

CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.

Fight For Air Climb CFS
 team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!