"Go Hard"

Don’t forget that this is the last week to sign up and save 20% on the January Intro to The Crunch class!!
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Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • High Kick
  • Tip Toe Walk
  • Lateral Shuffle
  • High Knees
  • Butt Kicks

Then...

3 x 15:

  • Banded Good Mornings
  • Band Pull Aparts
  • Plank Shoulder Taps

Met-Con (20 Min AMRAP):

  • 250m Row
  • 15 Thrusters (45/35)
  • 10 Pull Ups
    * Scale Pull Ups to Banded OR Jump *
    * Do each round AFAP *
    * Rest 1 min between each round *

Extra Credit (5 Rounds):

  • 8 Barbell OR DB Step Ups (4/4)
  • 10 Triceps Extension OR Pull Downs

Mobility (NFT):

  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Couch Stretch
  • Pigeon Pose
  • Fragon
  • Ankles/Calves
  • Front Fold
  • Cobra
  • Childs Pose
  • Foam Roll