"RDL"

This year give the gift that keeps on giving.  Crunch gift certificates now available.

This year give the gift that keeps on giving.  Crunch gift certificates now available.

Warm Up (NFT):

  • 200m Row
  • 20 Scorpion
  • 20 Hip Swings (F2B/S2S)
  • Hip Bridge (3 x 10)
    * Hold top position of bridge for 2 sec)

Strength (5,5,5,5,5):

  • Romanian Deadlift
    * Add weight each set if possible *

Met-Con (For Time):

  • Row (For Meters)
  • Jump Rope
  • Ball Slam (Heavy)

Rep scheme as follows:

  • Row-Jump Rope-Ball Slam
    400-140-14
    300-130-13
    200-120-12
    100-10-11

Mobility (NFT):

  • Child's Pose
  • Hamstrings
  • Butterfly