"Big Mac & Fries"

Don’t miss out on our Merry Crunchmas Event this Friday! We will be doing a great workout that people of all fitness levels can do!! Come on out, bring a friend, and enjoy the party. Workout will start at 5pm, with the party following at 6pm! Entrance will be a $10 donation that will go towards the Angel Tree, or a toy to be donated to Toys for Tots.

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs
  • Lunge
  • Bear Crawl

Then...

2 Rounds (30 sec each):

  • Jump Rope
  • Plank Shoulder Tap
  • Superman

Skill (5 x 5):

  • Scapular Pull Up
    * Focus on getting into a good position to prepare for a pull up *
    * Activate the Lats *

Met-Con (Every 9 Minutes For 27 Min):

"Big Mac & Fries"

Complete 20 reps of all moves each round:

  • Wall Balls (20/14)
  • SDLHP w/KB (53/35)
  • Box Jump/Step Up (20"/16")
  • Push Press (64/35)
  • Calorie Row
  • Burpee
    * Rest the remaining time *
    * Score your time for each round *
    * Scale moves as needed *

Mobility (NFT):

  • Couch Stretch
  • Banded Shoulder Distraction
  • Smash Shoulders w/Ball
  • Ankles/Calves
  • Front Fold
  • Triangle
  • Foam Roll (Lats/Hot Spots)