"Fear The Fragon"

Max Out Event.jpg
Are you tired of us asking you what your 1 rep max is? Well, good news everyone!! The Jerseyville Crunch will be hosting our first ever Max Out Till You Pass Out Event!! Come and see how strong you are!!

Warm Up (EMOM For 6 Min):

  • Jump Rope
  • Arm Circles
  • Walking Single Leg RDL

Then...

  • Foam Roll (Lumbar Spine, Glutes)
  • Smash Hamstrings on Bar

Strength (4 Rounds):

  • 5 Sumo KB Deadlift
  • 5 Seated Arnold Press
  • 30 D.U. OR 60 Jump Rope
    * Focus on control and quality reps *
    * Tempo your reps to make them more difficult *

Met-Con (Every 3 Min For 15 Min):

  • Calorie Assault Bike OR Row (15/12 OR 20/15)
  • 12 Box Jumps/Step Ups (24"/20")
  • 9 Deadlift (275/205/185/135)

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Fragon
  • Dragon
  • Lizard
  • Banded Shoulder Distraction
  • Smash Shoulders w/Ball
  • Foam Roll