"Lots of AMRAPs"

crunchfest shirt (Used).jpg
With Crunchfest right around the corner, let’s start paying extra attention to those movements. Make sure we are getting into good positions rather than rushing through them. A no rep takes longer than a full rep. Having trouble getting parallel in the squat, getting the arms locked out overhead? Ask your trainer for a stretch or for some tips!!! Sign up by Friday to be guaranteed a shirt.

Warm Up (NFT):

  • Foam Roll (Lumbar Spine, Hamstrings)


5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull


EMOM For 9 Minutes:

  • Row 115m
  • Jump Rope
  • 10 Ball Slams (Light)


3 x 10:

  • Banded Good Mornings

Strength (5RM):

  • Deadlift
    * In 7 or fewer sets find a heavy set of 5 *
    * You can do Sumo or Traditional Set Up *

Met-Con (3 - 5 Minute AMRAPs):

  • 4 Pull Ups
  • 8 Push Ups
  • 12 Med Ball Russian Twist (Each Side Counts)

Mobility (NFT):

  • Smash Hamstrings on Bar
  • Banded Shoulder Distraction
  • Cobra
  • Pigeon Pose
  • Foam Roll