"AMRAP Wednesday"

One of our hoodie choices.  Multiple color options!!

One of our hoodie choices.  Multiple color options!!

Don't forget to order your Crunch gear by December 8th!!

Warm Up (2 Rounds):

  • 200m Row
  • Pigeon Pose (1 Minute Each Leg)
  • Paleo Chair (1 Minute) (Bottom of squat hold)

Then...

  • Foam Roll (Low Back & Hamstrings)

Then...

Tabata (8 Rounds):

  • Hollow Rocks (20 Sec.)
  • Rest (10 Sec.)
    * Sub V-Ups if needed *

Then...

3 Rounds (NFT):

  • Lateral Banded Walks (Down & Back)
  • 20 Band Pull Aparts
  • 5 Box Jump

Skill (NFT):

  • Spend a few minutes warming up with deadlift
  • Work on a good front rack
    * If not confident with a bar in front rack, scale to DBs for lunges *

Met-Con (5 Rounds or 15 Min. AMRAP):

  • 20 Hand Release Push Up (Scale as needed)
  • 10 Deadlift (135/115/85/65)
  • 10 Front Rack Lunges (5/5) (135/115/85/65)
    * Scale to DBs if needed *

Mobility (NFT):

  • Hamstrings
  • Groins
  • Hips