Get signed up by this Wednesday to ensure your Crunchfest T-Shirt! 

Get signed up by this Wednesday to ensure your Crunchfest T-Shirt! 

Warm Up:  

  • 400m Run
  • Step ups amount of time it takes 
  • Run 200m
  • Single arm plank amount of time it takes 

 

Performance:  Prep for deadlift   
CrunchFest Deadlift Ladder Prep:  

Work up to a moderately heavy 5 set or CF weight:  @ 75 - 80% of 1rm

Complete as many reps as possible in one minute
*be smart and listen to your body* 

 

Fitness:  EMOM 5 minutes: 
10 DLHP; 10 Plank shoulder taps 

 

5 Rounds for Reps: 

  • :60 single under 
  • :45 row 
  • :30 Burpee 
  • :15 bike Sprint
    *1 minute rest between rounds*

 

Cashout:  Coaches Choice