"Back Squat"

Just one of the shirts to choose from!!

Just one of the shirts to choose from!!

Be sure to order your Crunch apparel by December 8th at the link below.

 

Warm Up (EMOM For 9 Minutes):

  • 1) 40 Sec. Row
  • 2) 40 Sec. Jumping Jacks
  • 3) 40 Sec. Plank

Then...

  • Spiderman Complex

Strength (10RM):

  • Back Squat
    * Within 5 or fewer sets, find your 10RM back squat *
    * Squat to a box if needed *

Skill (NFT):

  • Spend a few minutes working on your DB or KB snatch

Met-Con (5-3 Min. AMRAPs):

  • 5 DB/KB Snatch (5/5) (30/20/15)
  • 10 Russian Twist
  • 5 Burpee
    * Scale up if needed on the snatch *
    * Over and back is 1 on Russian Twist *
    * Count number of rounds in 3 minutes and start where you left off at beginning of next round*

Mobility (NFT):

  • Pigeon Pose
  • Child's Pose
  • Couch Stretch